Weight machines are excellent if you are recovering from an injury, getting back into an exercise program or if you are 65 years and older exercising without a trainer. Weight machines are any of the machines in the gym excluding cardio equipment, dumbbells, barbells, kettlebells and movable exercise benches. Such machines are equipped with chains and cables, enabling you to adjust the resistance. Weight machines have stacks of weights built into the apparatus or have bars jutting out from the equipment in which you load with weight plates.
Cable Crossovers and Functional Trainers
Step 1
Adjust the height level of a cable crossover pulley or the arms of a functional trainer machine to vary the angle of an exercise including one arm rows, one arm presses and cable flies.
Step 2
Place the pulley or the arm at its lowest position to work your biceps with a straight bar cable curl or a single arm cable attachment. Position the pulley or the arm at its highest position to work your triceps with a straight bar, a double rope, single rope or single arm attachment.
Step 3
Use the cable pins, which are generally attached to the weight stack, to select an appropriate resistance level -- such plates are at 10 to 20 lb. increments. Look for 2-½ lb. to 5 lb. add-on weights which may be locked in place at the very top of the cable stack or they may be separate, horseshoe-like or rectangular weights hanging on the posts of the machines.
Selectorized Machines
Step 1
Adjust the seat and the chest or back support of the selectorized machine so your hands and arms are in line with your armpit for chest press and back row machines. Position your feet flat on the floor beneath you or on the lower posts of the machine.
Step 2
Adjust the seat and the back support of the lower body machines so the center of your knee is in line with the rotating point of the leg curl and leg extension machine. Keep your lower back against the back support for leg extensions and ensure your pelvis stays on the pad during leg curls.
Step 3
Position the seat of the arm machines such that the arm pad is under your shoulders, supporting your upper arm. Keep your chest against the pad, mobilizing your shoulder joints and reducing the likelihood you will use your trunk to lift the weight.
Tips and Warnings
- Try the different attachments that go along with cable crossover and functional trainer machines, adding variety to your workouts.
- Weight machines weaken your small joint stabalizer muscles. Use these machines as supplemental exercises to a primarily barbell, dumbbell and bodyweight resistance training programs.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
Member Comments