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Machine Exercises

Machines guide the weight along a fixed path, so there is less to balance and less technique to learn before you can work hard. That makes them a practical place to spend your first month, and a useful fallback whenever the free-weight area is busy. The trade-off is that the fixed path has to fit your body, so take a minute on the seat and pad adjustments. The instructions on each page say which ones matter. Below is every machine exercise in the library: leg press, chest press, rows, curls and the rest, each with muscles worked, difficulty and step-by-step setup.

54 exercises.