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Exercises

Machine upper body exercises

Machine upper body exercises, from the easiest version to the hardest. Machines guide the path of the weight, so you can focus on effort rather than balance.

28 moves24 with 3D demosBeginner 25Intermediate 3

Beginner machine upper body exercises 25

Assisted pull-up (machine) demonstrated on the 3D figure3D demoAssisted pull-up (machine)Beginner · Strength machineBiceps curl machine demonstrated on the 3D figure3D demoBiceps curl machineBeginner · Strength machineChest press machine demonstrated on the 3D figure3D demoChest press machineBeginner · Strength machineDip machine demonstrated on the 3D figure3D demoDip machineBeginner · Strength machineMachine chest fly (pec deck) demonstrated on the 3D figure3D demoMachine chest fly (pec deck)Beginner · Strength machineMachine preacher curl demonstrated on the 3D figure3D demoMachine preacher curlBeginner · Strength machineMachine row demonstrated on the 3D figure3D demoMachine rowBeginner · Strength machineMachine shoulder press demonstrated on the 3D figure3D demoMachine shoulder pressBeginner · Strength machineReverse fly machine demonstrated on the 3D figure3D demoReverse fly machineBeginner · Strength machineSmith machine bench press demonstrated on the 3D figure3D demoSmith machine bench pressBeginner · Strength machine + A bench or boxSmith machine close-grip press demonstrated on the 3D figure3D demoSmith machine close-grip pressBeginner · Strength machine + A bench or boxSmith machine decline press demonstrated on the 3D figure3D demoSmith machine decline pressBeginner · Strength machine + A bench or box

Intermediate machine upper body exercises 3

Smith machine bent-over row demonstrated on the 3D figure3D demoSmith machine bent-over rowIntermediate · Strength machineSmith machine upright row demonstrated on the 3D figure3D demoSmith machine upright rowIntermediate · Strength machineLying T-Bar RowIntermediate · Strength machine

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Questions people ask

What are good machine upper body exercises for beginners?

Start with moves graded easy, such as Assisted pull-up (machine), Biceps curl machine, Chest press machine. There are 25 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.