5 machines and how to use them

Machines can look intimidating when you’re not familiar with them. We rounded up a few of our favourites for a quick intro to how to use them and what benefits they offer. Pick one and try it out during your next workout.

Cable machine

The cable machine is a great tool if you’re looking to get stronger and build muscle. The cables provide constant tension while you’re lifting and lowering your desired weight (which you can adjust). This machine also teaches your muscles to lift weights with control.

Whether you’ve added 10 plates or one, cables are a safe choice compared to free weights. If it ends up being too heavy or your muscles become exhausted before you finish, you can simply let go of the cord and no one gets hurt.

Face pulls
Back exercises are important to help strengthen the muscles that support your frame. Face pulls may not sound like it, but they target your shoulders and back, including your traps, rear delts, rotator cuff and mid-back muscles.

Here’s how to do a proper face pull:

Hold the rope with an overhand (externally rotated) grip, thumbs facing upward
Take a few steps back from the tower to extend the cable
Keep a strong athletic stance, activating your core and glutes
Squeeze your shoulder blades together to pull the handles of the rope in toward your face
Hold the position for a few seconds
Return to the starting position, making sure to keep your shoulders up

Chest press machine

The chest press machine is an excellent choice for beginners, anyone without a spotter or someone who may have difficulty getting on the bench. The chest press works the pectorals, biceps, deltoids and latissimus muscles and will help build both strength and power. Ensure you’ve adjusted the seat and handles so they’re at the proper height for you.

How to use a chest press machine:

Circle thumbs around the handle and maintain a neutral wrist position, keeping your wrists in line with your forearms
Push the bars outward until your arms are fully extended, but do not lock your elbows
Keep your head steady against the upright pad and your neck still
Pause briefly at full extension, then control the bars as you bring them down towards your chest
Try different amounts of weight until you are able to push and release slowly for about 10 repetitions
The last repetition should always feel a bit difficult

Lat pulldown machine

If you’re not sure where your latissimus dorsi muscles are, you’re not alone. They’re the muscle that sits just under the armpits and spread out across and down the back. A lat pulldown machine will target these muscles, giving you an effective workout without tiring the biceps or triceps.

Here is how to use it: https://player.vimeo.com/video/390021150

Sit in the machine and anchor your lower body by adjusting the thigh pad to fit firmly against the top of your thighs
Reach up to grasp the bar, firmly gripping it with both hands
While your arms are extended overhead, pull shoulders back and down and attempt to hold this position throughout the exercise
Lean back slightly (no more than 30 degrees), using your legs to support your body and lower back
Keep your head aligned with your spine throughout
Pull the bar down towards the top or midsection of your chest
Continue pulling until the bar nears or touches your chest, then pause momentarily before slowly returning it to the starting position

Seated cable row machine

Rowing is a great full-body exercise, even though it doesn’t look like it. There are a number of stabilizer muscles that are engaged while completing the seated row ranging from your legs, glutes, abs, back and arms. The exercise focuses on the latissimus dorsi muscles, but you will feel it everywhere.

Here is how to use it:

Sit on the platform with your knees bent and grasp the cable attachment
Your knees should be bent just enough to allow you to reach forward with your arms while keeping your back straight
Engage your core and pull the handle back towards your lower abdomen
Keep your back straight and squeeze your shoulder blades together as you row
Return the handle forward with control, focusing on using your arms and not your torso
Remember to keep your back straight throughout the duration of this exercise

Prone hamstring curl machine

Leg curls isolate and target two primary muscle groups — the calves and the hamstrings. They also work secondary muscles like glutes, thighs and shins. Strong hamstrings are essential for everyday activities and help you have good posture and balance to protect your muscles.