Weight machines are an alternative strength-training tool to free weights. Since the machine dictates the path of movement, weight machines are safer and easier to control than free weights. However, for the same reason, weight machines aren't as functional because they lock you into a set path that may or may not be the most comfortable for your body.
Adjustments
Most weight machines have one or more adjustments. Move the seat up or down to adjust the height and slide the seat forward or backward to adjust your distance from the arm or leg handles. If the machine is for an upper body exercise, you may be able to adjust the placement of the arm levers. If the machine is for a lower body exercise, you may be able to adjust the foot pads.
Body Position
The biomechanics is different for each exercise, but in general, your body should be in a straight line or at right angles. For example, for a leg extension, your knees should start at a 90-degree angle with your lower legs perpendicular to the floor. For a chest press, you start with your elbows at a 90-degree angle. Most weight machines have joint rotation indicators. These small circles or arrows indicate where you should position your body. For example, leg extension machines usually have a knee indicator -- slide your seat forward or backward to align your knees with this point.
Weight Stack
Weight machines have integrated weight stacks. Slide the weight pin under the desired weight plate to choose the resistance for an exercise. As you perform an exercise, you lift the selected weight off the stack. Don't allow the weight stack to touch down until you complete the exercise set. Setting the stack down after each repetition releases the tension off the working muscles.
Considerations
Weight machines are generally safer and easier to use than free weights because the machine guides you through the exercise. You don't have to control the path of the weights. However, this makes weight machines much less functional than free weights. Free weights mimic real-life movements that involve several muscle groups working synergistically to perform an action. When you perform a free weight exercise, secondary stabilizing muscles, such as your abdominal muscles, activate to stabilize your body as you move the weight. Weight machines don't engage these secondary muscles because the machine supports your body and guides the weights for you.
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