Gym equipment

Machine exercises

Fixed path, supported torso, low skill cost. Ideal for taking a muscle close to failure safely and for training around an injury.

What this kit can actually load

42MOVEMENTS

Covering 15 muscle groups as prime movers and 7 of the 9 movement patterns, and the gaps are named further down rather than glossed over.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·COVERAGE COUNTED FROM PRIME MOVERS ONLY·மறுபரிசீலனை ஜூலை 2026

How the machine list is built

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Credit a movement to a piece of kit only when that kit supplies the resistance — a bench you lie on is not the load.
Attach the published MET category so the energy figure on every card traces back to the same table.

The attribution rules in full →

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·ATTRIBUTION BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

All 42 machine movements

Exercises using machine, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Pattern	Level
Back Extension	Lower back	Hinge	தொடக்கநிலை
Close-Grip Lat Pulldown	Lats	Pull	தொடக்கநிலை
Hip Abduction Machine	Glutes	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Incline Machine Press	Chest	Push	தொடக்கநிலை
Lat Pulldown	Lats	Pull	தொடக்கநிலை
Leg Extension	Quadriceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Leg Press	Quadriceps	Squat	தொடக்கநிலை
Leg Press Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Lying Leg Curl	Hamstrings	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Machine Biceps Curl	Biceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Machine Chest Press	Chest	Push	தொடக்கநிலை
Machine Crunch	Abs	Brace	தொடக்கநிலை
Machine Hip Thrust	Glutes	Hinge	தொடக்கநிலை
Machine Lateral Raise	பக்க டெல்டாய்டு	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Machine Pulldown	Lats	Pull	தொடக்கநிலை
Machine Row	Upper back	Pull	தொடக்கநிலை
Machine Shoulder Press	Front deltoid	Push	தொடக்கநிலை
Machine Triceps Extension	Triceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Narrow-Stance Leg Press	Quadriceps	Squat	தொடக்கநிலை
Neutral-Grip Lat Pulldown	Lats	Pull	தொடக்கநிலை
Pec Deck	Chest	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Reverse Pec Deck	Rear deltoid	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Seated Cable Row	Upper back	Pull	தொடக்கநிலை
Seated Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Seated Leg Curl	Hamstrings	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Single-Leg Extension	Quadriceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Standing Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Standing Leg Curl	Hamstrings	தனித்தசைப் பயிற்சி	தொடக்கநிலை
45-Degree Back Extension	Glutes	Hinge	தொடக்கநிலை
Assisted Dip	Triceps	Push	தொடக்கநிலை
Assisted Pull-Up Machine	Lats	Pull	தொடக்கநிலை
Battle Rope Wave	Front deltoid	Squat	தொடக்கநிலை
Captain's Chair Knee Raise	Hip flexors	Brace	தொடக்கநிலை
Donkey Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Hack Squat Machine	Quadriceps	Squat	தொடக்கநிலை
Machine Pullover	Lats	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Reverse Hyperextension	Glutes	Hinge	தொடக்கநிலை
Reverse-Grip Lat Pulldown	Lats	Pull	தொடக்கநிலை
Single-Leg Press	Quadriceps	Squat	தொடக்கநிலை
Sled Push	Quadriceps	Carry	தொடக்கநிலை
Wide-Grip Seated Cable Row	Upper back	Pull	தொடக்கநிலை
T-Bar Row	Upper back	Pull	இடைநிலை

Muscles you can cover with machine

Chest 3 Lats 7 Upper back 4 Front deltoid 2 பக்க டெல்டாய்டு 1 Rear deltoid 1 Biceps 1 Triceps 2 Quadriceps 7 Hamstrings 3 Glutes 4 கெண்டைக்கால் தசைகள் 4 Abs 1 Lower back 1 Hip flexors 1

Not covered: trapezius, forearms, ஒப்லீக்ஸ், adductors, rotator cuff. That is the honest gap — fill it with another implement or with bodyweight work.

Programmes that run on this alone

Push Pull Legs (PPL)Full gym · 3 days a week (one cycle) or 6 days a week (two cycles). Both work; the six-day version needs the recovery to match.Upper / Lower splitFull gym · 4 days a week — upper, lower, rest, upper, lower, rest, rest.Full-body, 3 days a weekFull gym · 3 non-consecutive days — Monday, Wednesday, Friday or equivalent.Beginner gym plan (first 8 weeks)Full gym — machines and dumbbells · 3 days a week, with at least one rest day between sessions.Bro split (one muscle a day)Full gym · 5 days a week.

Other equipment

Barbell 54 Dumbbells 68 Kettlebell 17 Cable machine 36 Smith machine 8 Resistance band 31 Bodyweight 121Pull-up bar 17 Bench 49 Medicine ball 3 Suspension trainer 5 EZ bar 5 Dip bars 3 Ab wheel 2 Weight plate 11 Box or step 10 Landmine 6

The questions that come up on the floor

What can I train with machine?

42 exercises on this site use machine, covering 15 muscle groups as prime movers and 7 of the 9 movement patterns. 19 of them are compound movements, which is the number that decides whether a piece of equipment can carry a whole programme on its own.

Is machine enough to build muscle?

Yes. With 42 exercises across 15 muscle groups, machine covers enough of the body to run a complete programme. Muscle growth responds to effort, load progression and volume — not to which brand of resistance supplied them.

Can I use machine at home?

Usually not: this is gym equipment. Every exercise page here lists a home substitute that trains the same prime mover through the same pattern, so nothing on this list is a dead end for a home trainer.

How do I make machine exercises harder over time?

Add weight in the smallest increment available whenever you reach the top of the target rep range with clean technique, and keep the range of motion and the tempo identical as the load climbs.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.