Best Gym Machines For Beginners (With Workout Routines)

The free weight exercises require a lot of strength, stability, and technical skill to do. Machines are an excellent way for beginners to build strength and learn weightlifting movements safely. It is much better to do an exercise correctly on a machine than to use dumbbells or barbells incorrectly.

Starting your fitness journey can also be overwhelming, especially with the wide array of machines available and exercises you can do with them at the gym.

It’s important to know which machines and exercises are good for you as a beginner or intermediate and how to use them well to reach your fitness goals, whether you want to lose weight, tone up, or build muscle.

Be Relax:

Here, you’ll learn about the best gym machines for beginners, understand which muscle groups they target, and get sample workout routines to start your fitness journey.

Top Gym Machines For Beginners Workout

New to the gym? No worries! Let’s find the best machines to help you build strength and get in shape. We’ll show you which machines to use and how to fit them into your workouts.

1. Machine Seated Chest Press

The chest press machine is a famous piece of gym equipment designed to work the chest muscles. It generally consists of a seat, a backrest, and a set of handles aligned with the user’s chest level.

Unlike free weights, this exercise provides a guided motion, facilitating a more focused focus on the chest muscles without worrying about balance or control.

Muscle Worked

• The chest press machine primarily targets the chest muscles (pectoralis major and minor),
• It also works the triceps, shoulders (deltoids), and back (latissimus dorsi) muscles to some degree.

2. Machine Shoulder Press

The Shoulder Press Machine is a staple in gyms and fitness centers worldwide. It is specifically designed to target the shoulder muscles, as it provides a controlled environment for overhead pressing movements. It is an excellent exercise for building the front and side deltoid muscles.

Machine presses have advantages over free-weight presses, providing better stability and safety.

They also have different grip options. A neutral grip (palms facing together) focuses more on the anterior deltoid better than a pronated grip (palms forward).  

Muscles Worked

• The primary muscles worked are the front and side deltoids.
• Secondary muscles include the triceps, upper trapezius, and serratus anterior.

3. Lat Pulldown Machine

The lat pulldown machine is a gym powerhouse, designed to sculpt a strong, wide back by primarily targeting your latissimus dorsi (“lats”) muscles. Its versatility lies in the variations you can perform.

Simple changes to your grip, posture, or choice of bar transform this classic exercise into a complete back-building workout.

Many machines offer a selection of handle attachments, allowing you to customize your focus for even greater results.

• Wide-grip lat pulldown
• Close-grip lat pulldown
• Reverse-grip (supination) lat pulldown
• V-bar lat pulldown
• Straight-arm lat pulldown
• Single-arm lat pulldown… Many More

Muscles Worked

• Latissimus Dorsi: The primary target
• Rhomboids: Supporting muscles in the back
• Trapezius: Another supportive muscle group
• Biceps: Secondary muscle group engaged during the pulldown.

4. Cable Machine Seated Row

The seated cable row is a compound exercise that utilizes a weighted horizontal cable row machine to work the upper body muscles. It is an excellent all-around compound exercise for developing mainly the middle back, while offering useful arm work as well.

The rowing movement targets the back muscles differently than vertical pulling motions like lat pulldowns. It is an excellent exercise for beginners and can be part of an upper-body strength workout.

This exercise can be performed in various ways to target back muscles from different angles.

Different Attachment Used For Cable Row Exercise:

• V-bar attachment
• Wide D Handle Row Bar
• Straight bar
• Rope
• Zigzag Handle
• D Handle

Muscles Targeted

• The main muscles worked: Latissimus dorsi, rear deltoid and Trapezius muscle groups.
• Secondary muscles worked: Rhomboids, Biceps, brachialis, Brachioradialis, Infraspinatus.
• Antagonist Muscles worked: Chest, triceps, front deltoid.

5. Machine Preacher Curl

The preacher curl machine isolates your biceps for serious growth. Its fixed position eliminates ‘cheating’ with momentum, letting you target those biceps with laser precision.

A wider grip during preacher curls will emphasize the short head of your biceps for well-rounded development.

Experiment with different variations of preacher curl, to discover what works best for maximizing your results.

• Close grip Preacher Curl
• Reverse Grip Preacher Curls
• Wide Grip Machine Preacher Curl
• Hammer Preacher Curls
• Dumbbell Preacher Curls

6. Pec Deck Machine

The Pec Deck Machine, also called the machine chest fly, is mainly designed to work on the chest muscles. It consists of a seat with a backrest and two arm pads or handles on each side. The Fly machine works on the horizontal adduction of the arm. 

It can also be used to do reverse fly exercises for the back.

For the Reverse Fly, you’ll be using the machine in a way that’s opposite to the conventional pec deck fly.  The pec deck rear delt fly targets your upper back muscles, particularly the rear deltoids, Traps, and rhomboid.

• Primary Muscle Worked: Pectoralis Major
• Secondary Muscle Worked: Pectoralis Minor, Serratus Anterior, Anterior Deltoids

7. Double Pulley Cable Machine

The double pulley cable machine unlocks a whole new world of muscle-building potential. Unlike free weights, it maintains constant tension throughout your entire workout, maximizing muscle growth.

Its adjustable pulleys let you target your upper body from every angle, making it ideal for blasting your shoulders, back, and arms.

Below are some effective complete body exercises you can perform on the cable machine.

• Cable Lateral Raise: It offers an effective way to train the lateral Deltoid.
• Cable Front Raise: It is a particular focus on the anterior deltoid.
• Face Pulls: Great for working the rear deltoids and upper traps, also beneficial for shoulder health.
• Middle Crossover: Specially target the inner chest
• Low Cable Crossover: Specially target the Upper Chest
• High Cable Crossover: Specially target the Lower Chest
• Cable Shrugs: Targets the upper trapezius, great for building bigger shoulders.
• Cable Upright Row: It emphasizes the middle and upper trap, rear and lateral Delt.
• Kneeling cable crunches – Primarily focuses on the rectus abdominis.
• Rotational side crunches – Twist obliques, pulley to the side.
• Standing cable wood chop – Engages the obliques and abs, and also works on rotational strength.
• Cable reverse crunches – Targets the lower abs and core stabilizers.
• Standing Cable Pallof Press: Excellent for core stabilization and works on the deeper core muscles
• Standard bicep curls primarily target the biceps brachii muscle.
• Hammer curl works both the long of the biceps and the brachialis muscle.
• Reverse curl, the primary focus is on the brachialis muscle and the brachioradialis muscle (a forearm muscle)
• Tricep Rope Extension
• V-Bar Pushdown
• Underhand Grip Pushdown
• Single-Arm Pushdown
• Cable Lying Leg Curl: Isolate and target the hamstrings with this effective movement.
• Cable Pull-Through: This popular exercise promotes hams and glute strength.
• Cable Stiff-Leg Deadlift: Target the hamstrings while emphasizing the stretch at the bottom.
• Cable Single Leg Deadlift: Focus on each hamstring individually for balance and symmetry.
• Cable Step Up: This exercise targets the quadriceps and also involves calves and glutes & hip flexors.
• Cable Standing Calf Raise: helps strengthen and develop the calf muscles.
• Cable Hip Adduction: Brilliant auxiliary exercise for toning your inner thighs.

8. Smith Machine for Complete Body Workouts

The Smith Machine isn’t just for squats and bench presses. This guided barbell system offers a unique and safe way to sculpt your entire body.

Its controlled movements make it a good choice for both beginners and experienced lifters.

Specific Exercises and Muscles Targeted

• Smith machine bench press: Works the pecs, delts, and triceps. Adjust the bar path to target different areas of the chest.
• Smith Machine Overhead Press: Primarily targets shoulders and also engages triceps.
• Smith Machine Upright Row: Works deltoids, upper and middle trapezius. Choose a grip width that’s comfortable for your shoulders.
• Smith Machine Shrugs: Isolates upper trapezius and rear deltoids, building strength and muscle in the upper shoulder and neck area.
• Smith Machine Bent-Over Rows: Targets lats, rhomboids, and middle trapezius – great for overall back strength and posture.
• Rack Pulls: Focus on lower traps, lats, and spinal erectors for a powerful back.
• Smith Machine Stiff-Legged Deadlifts: Isolate your hamstrings with it.
• Smith Machine Back Extensions: Target the hamstrings isometrically in a stretched position.
• Smith Machine Glute Ham Raises: Hits the hamstrings and glutes eccentrically to build strength and size.
• Smith Machine Romanian Deadlifts (RDLs): Similar to stiff-legged deadlifts, RDLs on the Smith Machine keep your focus on the hamstrings and glutes.
• Smith Machine Calf Raises: Don’t neglect your calves. You can use the Smith machine to do calves’ raises.
• Smith Machine Stiff-Legged Deadlifts: Isolate your hamstrings with it.
• Smith Machine Hip Thrusts: This exercise provides a stable platform for effective glute engagement.
• Smith Machine Sumo Squats: Widen your stance for sumo squats. This variation targets the inner thighs and engages the quadriceps and glutes.
• Smith Reverse Lunge:  Build thigh muscles and glutes.
• Many More……

10. Pull Up Cum Dip Bar

Pull Up Cum Dip Bar are among the best bodyweight exercises for building upper body strength. 

However, they can be challenging for many people, especially those new to fitness or recovering from an injury. This is where the Assisted Pull-Up Machine comes into play.

This specialized gym equipment has a counterweight system that offsets some of your body weight, making it easier to perform pull-ups or chin-ups and dips.

Exercises and Muscles Worked

• Assisted Pull-Ups: Back, biceps, shoulders
• Chin-Ups: Biceps, back
• Dips: Chest, triceps, shoulders
• Tricep Dips: Triceps and lower chest
• Leg Raises: Lower abs
• Knee Raises: Abs
• And Many More…

12. Captain’s Chair

The Captain’s Chair (or vertical knee raise station) is a gym staple that delivers serious core work. Its armrests and back support offer a more comfortable alternative to hanging leg raises while targeting the same muscle groups.

Don’t let the comfort fool you – the American Council on Exercise named the standard Captain’s Chair crunch one of the most effective exercises for blasting your abs and obliques.

Some of the exercises that can be performed on the Captain’s Chair include:

• Straight leg raises: Raise legs up together to 90 degrees.
• Hanging knee raises: Bring bent knees to the chest.
• Oblique knee raises: Bring right knee to left elbow, twist obliques
• Flutter kicks: Rapid, small kicks replicating swimming
• L-sit holds: Hold the leg raised at 90 degrees.

13. Rowing Machine

The rowing machine isn’t just for mimicking a boat – it’s a full-body workout powerhouse! This simulated rowing experience delivers serious cardio benefits while sculpting muscles across your entire body.

How does it work?

The rower features a sliding seat, footrests, a resistance-based flywheel, and a handle connected by a chain or rope. This simple design translates into complex, high-intensity training.

Muscles Worked

The rowing machine engages multiple muscle groups, making it a comprehensive workout option:

• Leg Muscles: Quadriceps, hamstrings, and calves are engaged during the leg push-off phase.
• Back Muscles: As you pull the handle toward you, the latissimus dorsi, rhomboids, and upper traps are worked.
• Core Muscles: Your abs, obliques, and lower back.
• Arm Muscles: Both the biceps and triceps are worked during the pulling and recovery phases.
• Shoulder Muscles: The rear deltoids are engaged when pulling the handle, while the front deltoids are involved during the recovery.

14. Machine Leg Press

The leg press machine typically consists of a seat with a backrest and a platform where the feet are placed. It is a safe and steady exercise that is good for people who are new to doing leg exercises.

It is a very effective compound exercise that helps build leg muscle and strength. The primary muscles worked are the quadriceps , but the hamstrings , glutes , and calves are also heavily stimulated as secondary muscles during the exercise.

The machine has an adjustable seat and footplate to accommodate different users. By altering your foot placement, you can emphasize different muscle groups.

A study has found that the gluteus Maximus and hamstring activity was greater during the high leg press than the variations.

15. Leg Extension Machine

The leg extension is an isolation exercise targeting the quadriceps , which are four specific muscles located at the front of the thigh: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

It typically consists of a seat, a backrest, and a padded bar for ankle support. This machine is popular because it trains the quadriceps without straining the back and shoulders.

It is good to do leg extension exercises after doing leg exercises like lunges, leg presses, and squats.

Muscles Worked

Different positions of the toes work different quad muscles.

• Pointing your toes directly upward hits all sections of the quadriceps equally,
• Toes inward and internally rotate the tibia to target the inner quad.
• Placing your toes outward externally rotates the tibia to hit the outer quad.

16. Leg Curl Machine

The leg curl machine is common in gyms and helps strengthen your hamstring muscles. It also works the calf and glute muscles. It is an isolation exercise that targets the back of the leg (the hamstrings and calf muscles).

Leg curl typically consists of a padded seat with an adjustable backrest and a lever connected to a weight stack or cable system.

Unlike some free-weight exercises, leg curls minimize stress on the lower back.

Muscles Worked

• The leg curl machine primarily targets the hamstring muscles.
• Additionally, it engages the calf and glutes to a certain extent.

Gym Machine Workout Routines For Beginners

Following a workout routine is a good way to improve over time. It helps you work on your form and increase the weekly weight or reps.

Weekly Workout Routine

Day 1: Chest and Triceps

Day 2: Back and Biceps

Day 3: Shoulders and Abs

Day 4: Leg Body

Upper Body Workout Plan

Lower Body Workout Plan

Upper and Lower Body Workout Schedule

• Day 1: Upper Body Workout
• Day 2: Lower Body Workout
• Day 3: Rest or Active Recovery (e.g., light cardio, stretching)
• Day 4: Upper Body Workout
• Day 5: Lower Body Workout
• Day 6: Rest or Active Recovery
• Day 7: Rest

Congratulations on taking the first step towards a stronger, healthier you. Don’t hesitate to adjust the weights, reps, or sets to fit your fitness level—this journey is all about progress, not perfection.

We’d love to hear how you’re doing. Feel free to leave a comment below with your thoughts, questions, or suggestions. Your feedback helps us improve and stay connected.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.