Gym Equipment Exercises

Local gyms have countless pieces of resistance training equipment available for use. The functional trainer machine, for instance, is a dual arm cable pulley machine you can use to perform a variety of exercises. The arms move horizontally closer together and further apart. These levers adjust upward and downward making use of a greater range of angles for exercises. The American College of Sports Medicine encourages you to gradually increase the resistance or weight you use to continue to improve your fitness level.

Standing Chest Presses

Standing chest presses work primarily your pecs with a slight help from the front of your deltoids and your triceps, the muscles at the back of your arm. Keep your abdominal muscles tight by sucking your navel toward your spine to stabilize your body in the standing position. Set both arms of the machine to just above your shoulders. Set the weight to 15 lbs. and hold the handles close to your chest. Walk out a few steps to lift the weight plates off the stack. Straighten your arms in front of you. Perform a chest press by bringing your elbows out to the side, drawing your palms away from each other to form 90 degrees at the shoulders and elbows. Complete 12 to 15 reps.

One Arm Cable Rows

One arm rows engage mostly your back muscles: lats, traps and rhomboids. Use one arm at a time, focusing on your muscles instead of having to maintain your balance by working both arms at the same time. Hold your abs tight to keep your hips squared with the machine. Set one arm of the trainer to parallel with the floor. Grab the handle with your right arm and step back to pull the weights away from the stack. Perform a row by pulling on the handle and bringing your palm right next to your underarm, squeezing your right shoulder blade toward your left shoulder blade. Repeat for 12 to 15 reps then switch arms.

Alternate Curls

Work your bicep muscles by lowering both arms of the machine and rotating them inward as far as possible. Set the weights to 10 lbs. and grab each handle. Curl your right arm toward your chin then your left arm. Alternate arms for 12 to 15 reps each side.

Triceps Press Downs

Raise one arm of the functional trainer and rotate it inward. Switch out the handle for a single rope attachment. Work one tricep at a time to focus on a major trouble spot for women. Set the weight to 10 lbs. Standing near the rope, hold the end in your right hand bringing the end down to just above waist level. Do triceps press downs by pushing on the rope in a "hammering" type motion. Let your forearm come back up till it is parallel to the floor then press back down again. Repeat for 12 to 15 reps then switch arms.