strength training

Dual axis chest press target muscle and joint action

Pectorialis major, multi joint action

Seated leg curl Sargent muscle and joint action

Hamstrings, gastrocnemius, single joint action

Dual axis pull down target muscle and joint action

Latissimus dorsi, multi joint action

Arm curl machine target muscle and joint action

Biceps, single joint action

Leg extension machine target muscle and joint action

Quadriceps, single joint action

Modular assistant dip target muscle and joint action

Triceps, multi joint action

Modular assist chin up target muscle and joint action

Rhomboids and latissimus dorsi, multi joint action

Hip abduction machine target muscle and joint action

Gluteus maximus, single joint action

Hip adduction target muscle and joint action

Adductor, single joint action

Prone leg curl target muscle and joint action

Hamstrings single joint action

Seated leg press pin select machine target muscle and joint action

Quadriceps, multi joint action

Dual overhead press target muscle and joint action

Deltoid, multi joint action

Arm extension/ tricep push down target muscle and joint action

Triceps, single joint action

Standing calf raises target muscle and joint action

Gastrocnemius, single joint action

Dual axis row machine target muscle and joint action

Rhomboids, multi joint action

Dual axis rear delt machine target muscle and joint action

deltoid, multi joint action

Seated pec/ chest fly machine target muscle and joint action

Pectoralis major, single action

Seated rear delt/ reverse chest fly machine target muscle and joint action

Rhomboids, single joint action

Torso rotation machine target muscle and joint action

Obliques, single joint action

Back extension machine

Erector spinae, single joint action

Safety for pinselect machines

Adjust equipment to fit body, align machine movers with joints

Pin must be inserted completely before executing movement

Weight stack must be at rest to change weight/pin selection

Do not slam weight stack, be mindful of range of motion and start/stop positions

Pros of pin select machines

Don’t need much background knowledge, has diagrams and instructions

Easily adjustable weight/weight variety

Safety “spotting” feature

Offer stability

Cons of pin select machines

Less translation to daily, real world activities

Possibility of maxing out

Harder to do unilateral exercises

Expensive, heavy, bulky

Only good for 1 or 2 exercises

Low pulley curls cable target muscle

Biceps

High pulley curls cable target muscles

Biceps, brachialis

Triceps push down cable target muscle

Triceps

Reverse triceps push down cable target muscle

Triceps, extensor muscles

low pulley front raise target muscle

Deltoid, Pectoralis major

Pulley external arm rotation target muscle

Deltoid, rotator cuff muscles

Low pulley lateral raise target muscle

Deltoid

Standing cable fly target muscle

Pectoralis major

Lat pull down target muscle

Latissimus dorsi, biceps trapezius

Straight arm pull down target muscle

Latissimus dorsi, there’s major, triceps

Seated row cable target muscle

Latissimus dorsi, deltoid

Cable hip adduction target muscle

Adductors

Cable hip abduction target muscle

Glutes

Squat press plate loaded target muscle

Quadriceps, glutes, hamstrings

Cable safety

Work in line of cables

Make sure pin is fully inserted

Ensure handle is properly secured

Stabilize before mobilizing

Pros of cable exercise

Can do whole body workout with 1 machine

Different/adjustable grip and weight

Lots of range of movement

Cons of cable exercise

Expensive, big/bulky, needs background knowledge

Body weight squat target muscle

Quadriceps, glutes

Body weight lunges

Quadriceps, glutes, hamstrings

Push up target muscle

Pectoralis major, triceps

Tricep dips target muscle

Triceps, deltoid

Body weight standing calf raise

Gastrocnemius, soleus

Bent knee hip extension target muscle

Gluteus maximus

Bridge target muscle

Hamstrings, gluteus maximus

Side lying hip abduction target muscle

Gluteus medius and maximus

Crunches target muscle

Rectus abdominis

Sit up target muscle

Rectus abdominis, obliques

Decline sit up target muscle

Rectus abdominis, external oblique, quadriceps

Body weight back extension target muscle

Erector spinae

Glute ham developer target muscle

Hamstrings, glutes

Body weight safety

Maintain proper alignment

don’t sacrifice form for more reps

Pros of body weight exercises

Don’t need equipment

Affordable

Versatile

Modifications

Cons of body weight exercise

Might not increase muscular strength a lot

Less variability in weight

Hard to target specific muscles

Bench press target muscle and joint action

Pectoralis major, multi joint action

Bent over row (DB+BB) target muscle and joint action

Latissimus dorsi, multi joint action

Single arm bent over row target muscle and joint action

Latissimus dorsi, multi joint action

Upright row (DB+BB) target muscle and joint action

Deltoid, trapezius, multi joint action

Lateral raise target muscle and joint action

Deltoid, single joint action

Front raise target muscle and joint action

Deltoid, pectoralis major, single joint action

Skull crushers target muscle and joint action

Triceps, single joint action

Triceps kickback target muscle and joint action

Triceps, single joint action

Pullover target muscle and joint action

Pectoralis major, triceps, single joint action

Shrugs target muscle and joint action

Trapezius, single joint action

Reverse fly (DB+BB) target muscle

Rhomboids

Chest fly (DB+BB) target muscle

Pectoralis major

Dumbbell safety

Have a spotter, avoid unsupported forward flexion

Be aware of surroundings and placing dumbbells on the floor

Be careful returning weight to rack, don’t smash fingers

Dumbbell pros

Position variety

Better stretch and range of motion

Easy to store/ can be at home equipment

Unilateral exercise

Dumbbell cons

Needs spotter with heavy weights

Less stability

Need knowledge

Need grip strength

Deadlift target muscle

Quadriceps gluteus maximus

Romanian deadlift target muscle

Gluteus maximus, hamstrings

Bent over row target muscle

Latissimus dorsi, deltoid

Good mornings target muscle

Gluteus maximus, hamstrings

Box squat target muscle

Quadriceps