Equipment
Machine Exercises
A fixed path, which removes the balance and technique demands and lets you push a muscle much closer to failure safely — with no spotter and nothing to drop.
Best used exactly where that matters: your last hard sets, drop sets, and anything you would not want to fail on under a bar. They are also the fastest way for a beginner to train hard while the movements are still new.
40 machine exercises in Gym Journal
14 compound and 26 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Muscle | Type | Reps |
|---|---|---|---|
| Ab Crunch Machine | Abs | isolation | 10–15 |
| Adductor Machine | Adductors | isolation | 10–15 |
| Assisted Dipsalso Chest, Shoulders | Triceps | compound | 10–15 |
| Calf Raises | Calves | isolation | 10–15 |
| Calf-Machine Shoulder Shrugalso Upper back | Traps | isolation | 10–15 |
| Chest Supported Row Machinealso Lats, Biceps | Upper back | compound | 8–12 |
| Decline Machine Chest Pressalso Triceps, Shoulders | Chest | compound | 8–12 |
| Donkey Calf Raise | Calves | isolation | 10–15 |
| Glute Kickback Machine | Glutes | isolation | 10–15 |
| Hack Squat Machinealso Glutes, Hamstrings, Calves | Quads | compound | 8–12 |
| Hip Abductoralso Glutes | Abductors | isolation | 10–15 |
| Hip Thrust Machinealso Hamstrings | Glutes | compound | 10–15 |
| Incline Machine Chest Pressalso Shoulders, Triceps | Chest | compound | 8–12 |
| Leg Curlsalso Calves | Hamstrings | isolation | 10–15 |
| Leg Extensions | Quads | isolation | 10–15 |
| Lying Leg Curlalso Calves | Hamstrings | isolation | 10–15 |
| Machine Back Extension | Lower back | isolation | 10–15 |
| Machine Bicep Curlalso Forearms | Biceps | isolation | 10–15 |
| Machine Chest Pressalso Triceps, Shoulders | Chest | compound | 8–12 |
| Machine Flies | Chest | isolation | 10–15 |
| Machine Lat Pullover | Lats | isolation | 10–15 |
| Machine Lateral Raisealso Traps | Shoulders | isolation | 12–15 |
| Machine Preacher Curlalso Forearms | Biceps | isolation | 8–12 |
| Machine Rowalso Lats, Biceps | Upper back | compound | 8–12 |
| Machine Shrugalso Forearms | Traps | isolation | 10–15 |
| Machine Triceps Extension | Triceps | isolation | 10–15 |
| Nautilus Glute Drivealso Hamstrings | Glutes | compound | 8–12 |
| Pec Deck | Chest | isolation | 10–15 |
| Pendulum Squatalso Glutes, Hamstrings | Quads | compound | 8–12 |
| Rear Delt Machinealso Shoulders | Upper back | isolation | 10–15 |
| Reverse Hyperextensionalso Hamstrings, Lower back | Glutes | compound | 10–15 |
| Reverse Pec Deckalso Shoulders | Upper back | isolation | 10–15 |
| Seated Calf Raises | Calves | isolation | 10–15 |
| Seated Dip Machinealso Chest, Shoulders | Triceps | compound | 10–15 |
| Seated Leg Curlalso Calves | Hamstrings | isolation | 10–15 |
| Shoulder Machine Pressalso Triceps | Shoulders | compound | 8–12 |
| Standing Calf Raise Machine | Calves | isolation | 10–15 |
| Standing Leg Curlalso Calves | Hamstrings | isolation | 10–15 |
| Torso Rotation Machine | Abs | isolation | 12–15 |
| V-Squat Machinealso Glutes, Hamstrings | Quads | compound | 8–12 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.