Weight training machines guide you through a set range of motion. Although this isn't as challenging as using free weights, it's a good way to familiarize yourself with basic exercises. Weight training machines are also useful if you're looking to build mass by moving a lot of weight, but don't want the relatively higher risk of having to maintain control over those heavy weights. According to Edward R. Laskowski, M.D., on MayoClinic.com, a single set of 12 repetitions of each exercise is enough for most exercisers. But you should use a weight heavy enough that the final repetition is a challenge.
Chest Press
Step 1
Adjust the seat so that, when you sit down, the chest press handles are at about armpit height.
Step 2
Sit down facing out of the machine. Press the foot pedal, if present, to move the handles forward. Grasp one handle in each hand, palms facing down. Release the foot pedal.
Step 3
Straighten your arms, pressing the handles away from you. Sit up straight and keep the back of your shoulders against the machine's back pad; don't lean forward.
Step 4
Bend your arms, letting the handles come back toward you until your elbows are roughly level with your shoulders. Repeat. The chest press works your chest, shoulders and arms.
Lat Pull-Down
Step 1
Adjust the kneepad so that it rests lightly on top of your knees when you're seated. Stand up, grasp the bar or handles, and pull it down with you as you sit down again. Slide your knees back beneath the kneepad.
Step 2
Sit up straight as you pull the bar down toward the top of your chest.
Step 3
Extend your arms, letting the bar slowly move back up until your arms are straight. Don't release the contraction in your shoulders.
Step 4
Repeat. The lat pull-down works every major muscle in your back, plus your shoulders and arms.
Leg Curl
Step 1
Adjust the padded ankle bar so that it hits the bottom of your calf, just above your ankle.
Step 2
Adjust the seat back, if you're using a seated leg curl, so that your knees are lined up with the machine's pivot point. Sit in the machine and lower the knee pad until it rests lightly on top of your knees. If you are using a prone leg curl, lie down on the machine and scoot forward or back until your knees line up with the machine's hinge.
Step 3
Bend your knees, curling them against the machine's resistance.
Step 4
Straighten your legs slowly. Repeat. The leg curl works your hamstrings.
Leg Extension
Step 1
Adjust the padded ankle bar so it hits your shin, just above the ankle.
Step 2
Adjust the machine's seat back so that when you sit down, your knees line up with the machine's obvious hinge.
Step 3
Sit down with your legs tucked behind the ankle bar.
Step 4
Extend your legs until they are straight but not locked.
Step 5
Bend your legs to a 90-degree angle. Repeat. The leg extension works your quadriceps.
Tips and Warnings
- Exhale as the machine's weight stack goes up. Inhale as the weight stack goes down.
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