There's a free weight version of almost every weight machine exercise you can find in the gym. Which type of exercise is actually better for you--free weights or machines--is a hotly contested point. The Mayo Clinic rates both free weights and machines as effective weight training tools and suggests that personal preference should play a role in which type of equipment you ultimately choose.
Dumbbell Chest Press/Chest Press Machine
Both the dumbbell chest press and chest press machine work your chest, shoulder and triceps muscles. To do a dumbbell chest press, lie down on your back on a weight bench. Hold a dumbbell in each hand directly over your chest. Lower the dumbbells down and out, bending your elbows as you do so, until your elbows are at shoulder level and the dumbbells are directly over your elbows. Press the weights back up to the starting position. Repeat.
To use a chest press machine, sit down in the machine facing out. Step on the foot lever, if present, to move the handles forward. Press the handles forward as far as possible without losing shoulder contact with the machine's backrest. Let the handles come back, slowly, until your elbows are even with your shoulders. Repeat.
Dumbbell Row/Narrow Grip Row Machine
The dumbbell row and narrow grip row machine both work your latissimus dorsi and trapezius muscles, along with your rhomboids, teres major, rear deltoid, brachialis and brachioradialis. The only real difference between the dumbbell and machine versions of the exercise is that the dumbbell row is usually done one arm at a time, and the machine works both sides at once.
To do a dumbbell row, kneel with your left knee on a weight bench. Hinge forward from the hips, supporting your weight on the bench with your left hand. Hold a dumbbell in your right hand, directly below your right shoulder. Keep your shoulders level as you pull the weight up and back, keeping your elbow close to your body. Slowly lower the weight back to the starting position. Repeat a full set on the right before switching to the left.
To use the narrow grip row machine, sit down with your chest against the machine's vertical padding. Grasp the machine's handles, palms facing in, pull the handles back toward your body, then slowly release forward. Keep your elbows close to your body throughout the full range of motion.
Squats/Leg Press Machine
Both squats and the leg press work every major muscle in your lower body--particularly your glutes, hamstrings and quads. Leg press machines come at a variety of angles. The machine that best approximates the motion of a squat has your shoulders lined up with your heels when your legs are fully bent.
To do squats, stand square with your feet shoulder-width apart. Squat down as if you were going to sit in a chair placed well behind you. Your hips should thrust back; your shoulders should travel a straight line up and down over your heels.
To use the leg press machine, sit down facing the platform. Place both feet on the platform. Your hips and knees should be bent at a 90-degree angle. Push the platform away until your legs are straight but not locked. Return to the start position and repeat.
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