Gym machines aren't just convenient—they can completely change the game for your workouts! They’re designed to challenge your muscles in new ways and add variety to your routine. If you’re a beginner, they’re even more valuable: gym equipment helps you master essential movement patterns safely before graduating to dumbbells and barbells. Plus, they offer a stable, low-risk option if you're still building strength, balance, or mobility.
Knowing how to use these machines at the gym will help you step into the gym more confidently and level up your training. So, ready to level up?
We’re breaking down the best gym machines you should try and exactly how to use gym machines correctly.
Assisted Pull-Up Machine
The best way to work your way up to a pull-up is by training the actual movement of it by using an assisted pull-up machine! The assisted pull-up machine can help you lift yourself so that you’re able to go through the whole range of movement, allowing your body to get used to the exercise. It helps you build upper body strength and resistance by reducing the weight that you’re lifting, while still giving you enough room to keep a good form throughout the whole exercise.
With time, you’ll gradually be able to lift more weight with less assistance until you’re ready to complete your reps of this killer exercise all by yourself.
How to use it:
- Adjust the weight of the machine before using it. The heavier you set the weight, the easier it will be to raise yourself. So, if you're a beginner start heavy and work your way to the lighter weights.
- Place one knee on the machine’s kneepad to lower it and grab the handles located on top of you using a wide or narrow grip, it's up to you. Then proceed to place your other knee on the pad.
- Keep your shoulders back and down so that your back isn’t curved and make sure that your arms are fully extended above your head.
- From this position, slowly pull yourself upward while the weight helps you go up until your head reaches the handles.
- Pause for a moment, then slowly lower yourself and repeat.
Although it's called an assisted pull-up machine, you can actually use it for a few more exercises, like tricep dips, chest dips, and glute pushdowns!
Cable Machine
The cable machine is one of the best pieces of workout equipment at the gym that everyone needs to start utilizing! It's extremely versatile, gives your muscles a fixed tension to work against, and can easily work your entire body in one workout session.
There's so much you can do with the cable machine because of the various attachments (like ankle straps) and adjustable cables that allow you to challenge your muscles from different angles. You're able to perform upper body and lower body exercises, and even ab exercises. The cable machine can provide a constant fixed tension to fully fatigue the muscle group you're targeting. Plus, they help you develop better exercise form because the cables don't force you to work against gravity, like with free weights. This means you're able to keep better stability when performing an exercise.
The cable machine is incredibly versatile, thanks to its wide range of attachments. Not sure where to start? Check out our list of the Best Cable Machine Exercises to build your own full-body workout!
Chest Press Machine
The chest press machine is a must-try for building upper body strength. It focuses on your chest muscles (pectorals) while also engaging your shoulders and triceps. Unlike free weights, the chest press machine offers stability and controlled movement, making it a great choice for beginners learning proper form or experienced lifters looking to isolate their chest muscles more effectively.
One of the best parts about this machine is its adjustability. You can modify the seat height and weight to fit your body and fitness level, ensuring you’re working the right muscles without overstraining.
How to use:
- Sit down and position the handles at chest level. Your feet should be flat on the floor, and your back should rest firmly against the pad.
- Start with a manageable weight and gradually increase as you build strength.
- Grab the handles with your palms facing forward, keeping your elbows at a 90-degree angle.
- Push the handles straight out in front of you until your arms are almost fully extended. Avoid locking your elbows.
- Bring the handles back to the starting position in a controlled manner.
The chest press machine is perfect for targeting your chest safely and effectively, whether you're a beginner mastering the basics or an experienced lifter aiming to fine-tune your upper body strength.
Hack Squat Machine
The hack squat machine is a powerhouse for building lower body strength, particularly targeting your quadriceps, hamstrings, and glutes. It offers a safer alternative to traditional barbell squats by providing back support and a guided range of motion, making it ideal for lifters of all levels.
This machine is perfect for isolating your legs while reducing strain on your lower back, allowing you to focus on proper form and muscle activation. Whether you're looking to build strength, increase muscle size, or improve your squat technique, the hack squat machine can be a game-changer.
How to use:
- Adjust the shoulder pads and footplate to fit your body. Stand on the platform with your feet shoulder-width apart and place your shoulders under the pads.
- Keep your back against the support pad, chest up, and core engaged.
- Push up slightly to release the machine's safety mechanism.
- Slowly bend your knees and lower yourself into a squat position, keeping your knees aligned with your toes. Aim to lower until your thighs are parallel to the platform, or slightly deeper if comfortable.
- Drive through your heels and extend your legs to return to the starting position. Avoid locking out your knees.
Hanging Leg Raise
If you want to build a stronger core and abs then ditch the crunches and start using the hanging leg raise machine! This machine is easy to operate and the best way to work your core and hip flexors. It's lower-back friendly, targets your entire abdominal muscles, and helps you move through the full range of motion which is ideal for strengthening and building muscle.
How to use it:
- Step onto the machine by placing your feet on the footrests provided. Place your back against the pad and rest your arms on the arm pads gripping the handles with your hands.
- Safely step off the footrests by shifting your weight to your arms and engaging your core, and allow your legs to hang straight down.
- Using your core begin to lift your legs up until they are parallel to the floor and straight out in front of you.
- Slowly lower your legs back to the starting position and repeat.
This is a more advanced move, so beginners should focus on strengthening their core and then slowly working their way up to leg raises. Once you've mastered the hanging leg raise, you can also try alternative side leg raises, knee tucks, and other great core exercises on this machine!
Lat Pulldown Machine
The lat pulldown machine is similar to the assisted pull up machine, but instead of pulling yourself up, you'll be pulling the weight towards your chest. This is a must-use exercise machine if you want to strengthen your lats, which is the huge muscle group on your back. It's a large flat "V" shape that spans on the width of your back and helps control the movement of your shoulder.
The great thing is there is more than just one way to use it. You can do the classic wide grip pulldown, narrow grip pulldown, single-arm lat pulldown, behind-the-neck lat pulldown, and a reverse close grip pulldown. This will help you target your lats, and entire back, in various different ways!
How to use it:
- Place your knees under the provided pads. Position the pads so that your thighs are not able to raise up off the bench.
- Grasp the lat bar with a wide overhand grip, wider than shoulder-width. Slightly lean your torso back, this is the starting position.
- Begin the exercise by pulling the bar down to your upper chest. Focus on using your lats to pull the bar down and not your arms.
- Slowly reverse the movement back to the starting position.
Leg Press
You shouldn't neglect the classic barbell back squat, but don't neglect the leg press machine either! Although it's a great beginner alternative to squats, advanced lifters should still use the leg press for a different type of challenge.
What makes this piece of equipment so great is that it gives your back support so that you can fully focus on working the muscles in your lower body. You can also adjust the seat to determine how deep you want to press, so beginners can start slow and work their way up to going deeper.
How to use it:
- Load the machine with the appropriate weight for your fitness level.
- Adjust the machine according to your height and sit on it with your back flat on the backrest, making sure your hips and your head are all resting on it too, and place your feet on the platform in front of you. They should be positioned at the center of the platform, at a shoulder-width distance, and with toes slightly pointing out.
- Once you’re comfortable, lower the safety bars holding the weighted platform in place and press the platform up until your legs are fully extended in front of you. Keep your core tight and your legs in control, without opening or closing them.
- Hold this extended leg press position for a moment, then slowly bring the platform back by bending your legs at the hip and knee joints.
- Push back up so that your legs are extended again, and repeat for the desired number of reps.
Seated Row Machine
Another great gym machine that works your back is the seated row machine. Instead of pulling down, like the lat pulldown machine, you're pulling the weight horizontally towards you. It works your entire back, but particularly the lats, while also working your forearm and upper arm muscles.
Some gyms have it connected to the cable machine, while others have the seated row separately. Either way, both machines work your entire back! Just like with the lat pulldown machine, you can try different variations like a single-arm row and a wide row.
How to use it:
- To get into the starting position, first, sit down on the machine and place your feet on the front platform or crossbar provided. Make sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended, pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched, and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point, you should be squeezing your back muscles hard.
- Hold that contraction for a second, and slowly go back to the original position while breathing in.
Smith Machine
Despite popular belief, the Smith machine isn't only a piece of exercise equipment for beginners – it's beneficial in every lifters workout routine! The reason so many think it's only for beginners is because it's great to use before tackling barbell exercises. The Smith machine is basically a barbell, although it's typically between 15-25lbs (not 45lbs), set on a vertical rail to allow you to move it in a vertical plane with additional stability.
What makes this gym machine so great is that it allows you to load more weight onto the bar which helps you lift heavier and train your muscles without having to worry about balance. Instead, you'll be focusing entirely on your muscles!
All in all, Smith machine workouts are a great option at the gym and you shouldn’t overlook them. However, there are various ways to use the Smith machine, so instead of listing that here – check out our list of the Best Smith Machine Exercises for you to try next time you're at the gym!
FAQ
Q: Which gym machine is best for beginners?
A: The assisted pull-up machine, Smith machine, and leg press are excellent for beginners. They provide support, improve strength, and teach proper movement patterns safely.
Q: How do I know which weight to use on gym machines?
A: Start with a lighter weight to ensure proper form. Gradually increase as you build strength and confidence. Aim for a weight that challenges you by the last few reps without compromising your technique.
Q: Can gym machines replace free weights?
A: While gym machines are excellent for targeting specific muscles and ensuring safety, free weights offer a greater range of motion and functional strength. A mix of both is ideal for a well-rounded routine.
About UPPPER
At UPPPER, we’re passionate about helping you train smarter with premium fitness gear designed for every step of your journey. From supportive Lifting Belts to comfortable Ankle Straps, our products are crafted to enhance your performance and boost your confidence. Whether you're perfecting your accessory work or crushing PRs, UPPPER is here to support your goals in and out of the gym.