The Top 8 Machines to Work Your Upper Body at the Gym (& How to Use Them)

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Build your upper body muscles with our sample workouts
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Using exercise machines can feel intimidating at first, but they can be both fun and effective once you know how. If you’re looking to build up your upper body and see more gains at the gym, we’ve put together a complete guide to the best upper body machine workouts—including the shoulder press, lateral pulldown, and seated row machines. Plus, we’ve interviewed personal trainers Jason Whalen and Pete Cerqua on how to safely use workout machines to build your upper body.

The Best Upper Body Machines to Workout With

  1. Shoulder Press Machine: Targets your shoulders, rotator cuffs, and more.
  2. Lateral Pulldown Machine: Targets your back muscles.
  3. Seated Dip Machine: Targets your triceps, chest, and shoulders.
  4. Chest Fly Machine: Targets your chest muscles.
  5. Seated Row Machine: Targets your back and shoulder muscles.
Section 1 of 4:

8 Best Machines for Upper Body Workouts

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  1. Adjust the seat so that the handles are aligned with your shoulders. Check that your knees are bent at a 90º angle and your feet are flat on the floor. Grab hold of the handles and place your back against the pad. Inhale and push up without locking your elbows, then slowly bring your elbows back down. Repeat. [1]
    • Details: The seated shoulder press machine is a variation of the dumbbell shoulder press that gives you the same exercise within a fixed range of motion.
    • Targeted Muscles: Deltoids (shoulders) and other important stabilizer muscles in your back and shoulders like the supraspinatus muscles, rotator cuff, traps, and rhomboid muscles.
    • Tips: Be careful not to lock your elbows while completing the motion, as it may cause injury.
  2. Adjust the seat so your feet are flat on the floor. Use an overhand grip to grab the bar above your head, then pull it down. As you pull, lead with your elbows without overarching your lower back. Stop at about chin height, then slowly release up and exhale. Repeat. [2]
    • Details: The lateral pulldown is an effective upper-body exercise that can help you build back size and strength.
    • Targeted Muscles: Latissimus dorsi or lats (back).
    • Tips: Be careful not to over-arch your back, which could cause injury.
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  3. Adjust the seat so that your feet are flat on the floor. Point your elbows backward and grab the handles. Push down until your elbows are almost fully extended (but not locked). Slowly pull back and bend your arms until they’re at a 90º angle. Repeat. [3]
    • Details: The seated dip machine mimics the triceps dip, a bodyweight exercise that’s typically performed on a pull-up and dip station.
    • Targeted Muscles: Triceps, chest, and shoulders.
    • Tips: Be careful not to lock your elbows, which may cause injury.
  4. Adjust the seat to a comfortable position. Sit up straight and tighten your core. Lean forward and grab the handles—use an overhand grip for a wide row and a palms-inward grip for a narrow row. Pull the bar toward you until it reaches your sides, squeezing your back simultaneously. Release and repeat. [4]
    • Details: The seated row machine mimics the impact of rowing on the body without the need for a boat or water.
    • Targeted Muscles: Latissimus dorsi or lats (back), rhomboids, and the middle and lower trapezius.
    • Tips: Most rowing machines have different handle options for narrower or ride rowing, so switch up the handles you use to target different muscles in your upper body.
  5. Align the seat so that the handles are in line with the middle of your chest. Place your feet flat on the floor. Grab the handles with an overhead grip so that your elbows are facing down. Inhale and push out, almost straightening your arms without locking them. Lower and bend your elbows until you’ve brought them back to your chest. Repeat. [5]
    • Details: The incline chest press machine is a variation of the bench press that provides a longer range of motion and more stability for beginners.
    • Targeted Muscles: Pectoral muscles (chest), anterior delt, and triceps.
    • Tips: Be careful not to lock your elbows, which may lead to injury.
  6. Adjust the seat so that the handles are at chest height and in line with your shoulders. Place your head and back firmly against the seat. Grab the handles with your palms facing each other and pin your shoulder blades back. Inhale deeply, then squeeze your chest muscles and push the handles together in front of your chest. Slowly return the handles to your starting position and repeat. [6]
    • Details: The chest fly machine uses adduction to replicate the fly movement and open up the chest muscles in order to help with posture and strength.
    • Targeted Muscles: Pectoralis (chest), deltoids, triceps, and biceps.
    • Tips: Keep your elbows softly bent and your shoulders pinned backward throughout the movement.
  7. Step onto the footrests and grab the handles, then kneel on the pad one leg at a time. Suspend yourself from the handles with your arms extended. Engage your back and arms to pull yourself up until your chin is just above your hands. Focus on keeping your torso straight and shoulders back. Slowly lower your body back down to the starting position until your arms are fully extended. Repeat. [7]
    • Details: The assisted pull-up machine is a variation of the standard pull-up or chin-up that provides more support for beginners.
    • Targeted Muscles: Chest, shoulders, arms, back muscles, and abdominal muscles.
    • Tips: Only mount and dismount from the machine when the pad is in its fully raised position.
  8. Cable machines are different from other exercise machines because they let you perform a wide array of workouts using different movements and attachments. Because of the cable machine’s variety, you’re able to work every muscle in your upper body—from your shoulders to your back to your arms and chest. Here are just a few of the best cable machine exercises you can do to build your upper body: [8]
    • Cable Row: Set the radial arms at their highest position. Stand facing the machine and use both hands to grab the handles with an overhand grip. Stand with one foot on the plate and one behind you, then lean back until your arms are fully extended. Keep your back straight and slowly pull the handles toward your chest, simultaneously squeezing your shoulder blades together. Pause, then slowly extend your arms back to starting position.
    • Cable Chest Press: Set the cable pulleys just below shoulder height, then face away from the machine with one foot on the plate. Slightly bend the leg that’s on the plate, then step straight back with the other leg. Grab the handles with an overhand grip and bring your elbows to a right angle, level with your shoulders. Extend your arms fully and press the handles forward until your fists are in front of your chest. Squeeze your chest muscles, then slowly reverse the motion.
    • Cable Bicep Curl: Set the radial arms at a 45º angle from the frame. Face away from the machine with one foot on the plate and one stepped slightly back. Grab the handles with your arms fully extended and palms facing forward. Slowly curl the handles toward your shoulders, keeping your upper arms stationary and your elbows tucked beside your ribs. Squeeze your biceps, then gradually lower the handles to the starting position.
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Section 2 of 4:

Sample Machine Workouts for Beginners

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  1. This beginner-friendly workout routine targets all muscles in the upper body and only uses machines for each exercise. Start with a light warm up, then get moving with the following exercises:
    • Seated Machine Flyes: Three sets of 10 reps each. Rest 60-90 seconds between sets.
    • E-Z Bar Preacher Curls: Three sets of 10 reps each. Rest 60-90 seconds between sets.
    • Seated Chest Press: Three sets of 10 reps each. Rest 60-90 seconds between sets.
    • Low Cable Back Rows: Three sets of 10 reps each. Rest 60-90 seconds between sets.
    • Wide-Grip Lat Pulldowns: Three sets of 10 reps each. Rest 60-90 seconds between sets.
    • Tricep Dumbbell Kickbacks on a Cable Machine: Three sets of 10 reps each. Rest 60-90 seconds between sets.
  2. This advanced upper body workout is great for gym-goers who already have some experience with strength training. Complete this exercise two days a week, reserving three days a week for lower body exercises and two days for rest. As always, warm up before you start the routine:
    • Assisted Pull-Up: Three sets of 6-12 reps each. Rest 60 seconds between sets.
    • Chest Press: Four sets of 10 reps each. Rest 60 seconds between sets.
    • T-Bar Row: Three sets of 10 reps each. Rest 60 seconds between sets.
    • Shoulder Press: Three sets of 10 reps each. Rest 60 seconds between sets.
    • Seated Cable Rows: Two sets of 10 reps each. Rest 60 seconds between sets.
    • Bicep Curl: Two sets of 10 reps each. Rest 60 seconds between sets.
    • Lat Pull Down: Three sets of 10 reps each. Rest 60 seconds between sets.
    • Dips: Two sets of 10 reps each. Rest 60 seconds between sets.
  3. This full-body routine is straightforward and beginner-friendly, and it can be done alongside cardio or bodyweight exercises. Start by warming up for 10 minutes with some light cardio and dynamic stretches. Then, proceed through the machine exercises below:
    • Chest Press: Three sets of 10-15 reps each. Rest 60-90 seconds between sets.
    • Lat Pull-Down: Three sets of 10-15 reps each. Rest 60-90 seconds between sets.
    • Leg Press : Three sets of 10-15 reps each. Rest 60-90 seconds between sets.
    • Shoulder Press: Three sets of 10-15 reps each. Rest 60-90 seconds between sets.
  4. This muscle-building, machine-only workout is built out over three days with 30-45 minutes per workout. Start each exercise with a 10-15 minute warm-up before moving through the designated machine exercises:
    • Day 1—Chest, Shoulders, Triceps:
      • Hammer strength machine bench press (4 sets of 10 reps)
      • Machine incline press (3 sets of 12-15 reps)
      • Pec deck fly (3 sets of 12-15 reps)
      • Machine shoulder press (4 sets of 10 reps)
      • Machine lateral raise (3 sets of 12-15 reps)
      • Tricep rope pushdown (3 sets of 12-15 reps)
    • Day 2—Back, Biceps:
      • Lat pulldown (4 sets of 10 reps)
      • Cable row (4 sets of 10 reps)
      • Pec deck fly (3 sets of 12-15 reps)
      • Machine pullover (3 sets of 10-12 reps)
      • Machine preacher curl (3 sets of 10-12 reps)
      • Cable hammer curls (3 sets of 10-12 reps)
    • Day 3—Legs:
      • Hack squat (4 sets of 10 reps)
      • Leg press (4 sets of 10 reps)
      • Leg curl (3 sets of 10-12 reps)
      • Leg extension (3 sets of 10-12 reps)
      • Machine glute kickbacks (3 sets of 10-12 reps)
      • Calf raises (3 sets of 15 reps)
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Section 3 of 4:

How to Correctly Perform an Upper Body Machine Workout

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  1. Repetitions (reps) are the number of times you repeat each exercise in a set. A set is a group of repetitions that you perform without resting. A rest is something you take between each set.
    • For example, let’s say you’re doing three sets of squats with 10 reps each and a rest of 60 seconds. You’d complete 10 squats, then take a 60-second break—that’s one set. Repeat that three times to complete your exercise. [9]
  2. If you’re a total beginner to strength training, start with 5 pounds (2.3 kg) weights for each exercise and work your way up from there. If those feel too easy, try 10–15 pounds (4.5–6.8 kg) weights. If you’re more advanced in strength training, start with 15–20 pounds (6.8–9.1 kg) weights. [10]
    • You should be able to comfortably lift the weight 12 to 15 times before your muscles are tired. If you can easily do more than 15 repetitions, up your weight. If you can’t complete 12 repetitions, lower your weight. [11]
  3. Proper form and technique are the most important aspects of strength training because they help you avoid injury. Study each exercise in your routine and make sure that you’re doing it correctly. If it’s too difficult for you to maintain good form, decrease the weight or the number of repetitions until you can do the exercise comfortably. [12]
  4. If you’re doing a full-body workout, only perform that routine two or three times a week. If you want to hit the gym every day, plan to exercise different muscle groups on different days. For example, work your upper body on Monday and your legs on Tuesday. [13]
    • “Spacing out your [exercises] properly helps you have the best recovery,” affirms Cerqua.
  5. “If you can get 12 reps easily with a weight,” instructs Cerqua, “then it’s time to move the weight up a little bit.” Try a weight that’s just 5–10 pounds (2.3–4.5 kg) heavier than the one you were using.
    • For a more aggressive approach, use the “2 for 2” rule when deciding when to increase your weights. If you can do twice as many reps with a given weight than what you started with, increase the weight to the next level. [14]
    • You may eventually stop improving or hit your limit as to how much weight you can support with a given exercise. When that happens, find a new machine workout to replace that exercise in your routine.
    Jillian Michaels, Fitness Trainer & Television Personality

    Push your limits. "The more you change and stress the body, the quicker it's going to adapt and change."

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Section 4 of 4:

Frequently Asked Questions About Upper Body Workouts

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  1. Whalen recommends standard exercises like “rear delt raises, lateral raises, shoulder presses, and front raises to work your upper body.” Bench presses are also fantastic, adds Cerqua, who notes that you can do them “with dumbbells or a machine.”
    • If you choose to do a bench press, Cerqua recommends starting “somewhere between three and five sets of 8-12 repetitions with a light weight and increasing as you go.”
  2. Some of the best upper body exercises for women (or anyone) include the overhead press, wide-grip chest press, skull crusher, wide grip bent-over row, bicep curl, front raise, and dumbbell hammer curl. [15]
  3. Compound exercises like the lateral raise, Arnold press, and supported rear fly raise all work to target every part of your shoulder at once. [16] Whalen also recommends the rear delt raise, which “is going to all the shoulders, [both] the front lateral and rear.”
  4. No, you should avoid training the same muscles on two consecutive days. Instead, choose certain days on which to work your upper body and work other muscle groups on the remaining days. Or, you can do a full-body routine multiple times a week—but not two days in a row. [17]
  5. Yes, it’s technically possible to build muscle in your upper body with machines only. However, it’s much easier and more optimal to increase your overall strength and muscle definition with free weights, cardio, and body weight exercises.
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      • Switch up your upper body machine workouts by using one arm at a time. Not only does using only one limb help add some spice to your daily routine, but you can also identify any asymmetry and target areas for growth.
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      References

      1. ↑ https://youtu.be/WvLMauqrnK8?t=6
      2. ↑ https://www.bostonmagazine.com/health/2015/01/05/fitness-tips-weight-machines-gym/
      3. ↑ https://youtu.be/gTSge1qIkcI?t=49
      4. ↑ https://greatist.com/fitness/best-gym-machines
      5. ↑ https://www.bostonmagazine.com/health/2015/01/05/fitness-tips-weight-machines-gym/
      6. ↑ https://youtu.be/Z57CtFmRMxA?t=59
      7. ↑ https://www.planetfitness.com/community/articles/pull-ups-aint-easy-3-exercises-serve-pull-substitutes
      8. ↑ https://centr.com/blog/show/25417/6-essential-cable-exercises-for-your-cable-machine-workouts
      9. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
      1. ↑ https://www.onepeloton.com/blog/how-to-choose-the-right-weights-for-strength-training/
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
      5. ↑ https://www.hprc-online.org/physical-fitness/training-performance/guidelines-progress-your-physical-training-over-time
      6. ↑ https://www.onepeloton.com/blog/upper-body-strength-training-exercises/
      7. ↑ https://www.fitnesseducation.edu.au/blog/health/7-shoulder-burning-exercises/
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842

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