Equipment
Plate-loaded machine Exercises
Plate-loaded machines sit between free weights and pin-selected ones: a fixed path, but loaded with real plates, so each side often works independently.
The loading is chunky — one plate a side is a large jump — so add reps between plates. They are usually the most stable way to train a movement heavy without a spotter.
19 plate-loaded machine exercises in Gym Journal
16 compound and 3 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Muscle | Type | Reps |
|---|---|---|---|
| Calf Press | Calves | isolation | 10–15 |
| Calf Press On The Leg Press Machine | Calves | isolation | 10–15 |
| Chest Supported T-Bar Rowalso Lats, Biceps | Upper back | compound | 8–12 |
| Landmine Pressalso Triceps, Chest | Shoulders | compound | 8–12 |
| Leg Pressalso Glutes, Hamstrings | Quads | compound | 8–12 |
| Meadows Rowalso Lats, Biceps, Forearms | Upper back | compound | 8–12 |
| Plate-Loaded Chest Pressalso Shoulders, Triceps | Chest | compound | 8–12 |
| Plate-Loaded Decline Pressalso Shoulders, Triceps | Chest | compound | 8–12 |
| Plate-Loaded High Rowalso Lats | Upper back | compound | 8–12 |
| Plate-Loaded Incline Pressalso Shoulders, Triceps | Chest | compound | 8–12 |
| Plate-Loaded Iso-Lateral Rowalso Biceps, Upper back | Lats | compound | 8–12 |
| Plate-Loaded Lat Pulldownalso Upper back, Biceps | Lats | compound | 8–12 |
| Plate-Loaded Leg Pressalso Glutes, Hamstrings | Quads | compound | 8–12 |
| Plate-Loaded Low Rowalso Lats, Biceps, Forearms | Upper back | compound | 8–12 |
| Plate-Loaded Rowalso Lats, Biceps | Upper back | compound | 8–12 |
| Plate-Loaded Shoulder Pressalso Triceps | Shoulders | compound | 8–12 |
| Plate-Loaded Shrugalso Forearms | Traps | isolation | 10–15 |
| Single Leg Pressalso Glutes, Hamstrings | Quads | compound | 10–15 |
| T-Bar Rowalso Lats, Biceps | Upper back | 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.