Most gyms have cardio and weight training equipment to appeal to a broad audience and help members challenge their bodies. When adding resistance equipment to your gym, selectorized machines are a great choice—they include a stack of weights that the user can adjust by moving a pin. This guide details some of the best selectorized weight machine exercises.
1. Horizontal Leg Curl
Using the horizontal leg curl machine helps users isolate their hamstrings as they lie face down on a padded surface with their legs under a padded lever. They curl their legs upward against the resistance. This targeted motion strengthens the hamstrings, which supports running and jumping.
Proper form ensures users get the most out of this exercise without injury. The knees should align with the machine’s pivot point. Likewise, the hips must remain on the bench to prevent strain or improper engagement. Each curl should be slow and controlled, avoiding abrupt movements that could lead to injury or reduced effectiveness.
2. Hip Thruster
The hip thruster machine is a glute-focused exercise that promotes hip stability and improves movement power. Working these muscles is crucial for anyone trying to build strength in the lower body since the glutes are some of the largest and most powerful muscles. While sitting on the leg press, the user presses through their heels while lifting their hips upward, activating the glutes in a controlled manner.
TRUE’s SPL-2000 Hip Thruster features six positions for the torso pad, so every user can adjust the machine to their comfort level. Likewise, our machine has an ergonomic design to ensure the user maintains good form while performing hip thrusts.
4. Rotary Calf Machine
A rotary calf machine targets and strengthens the calf muscles by having the user push their feet against weighted resistance. This activates the lower-leg muscle group through a controlled motion, promoting muscle growth over time. As users build strength and endurance, they can gradually increase the weight and resistance.
Pro Tip
Train staff on proper form so they can help users adjust themselves and work out safely.
4. Inner and Outer Thigh Machine
Working the inner and outer parts of the thigh can be tricky since most weight and cardio machines focus on the large muscle groups in the legs, such as the quads, hamstrings, and glutes. However, an inner and outer thigh machine—also known as an adductor and abductor—targets these muscles.
For the inner thighs (adductors), users close their legs against resistance, toning the muscles inside the leg. After working their adductors, the user can adjust the setting to work their outer thighs (abductors), pushing their legs outward against resistance.
5. Abdominal Crunch Machine
The abdominal crunch machine replicates the motion of a crunch but offers more control, support, and resistance; adding weight further works the muscles and builds strength. When exercising on the machine, the user holds the top handles and sits on a seat with their feet secured behind padded rollers. They perform a crunch, pulling their upper body toward their knees by contracting the abdominal muscles.
6. Chest Press
The chest press is another selectorized weight machine that’s perfect for exercises. It is a fantastic alternative to the traditional bench press, targeting the chest, shoulders, and triceps. It utilizes a forward-pressing motion, providing stability and balanced resistance throughout the exercise. The machine’s design reduces the risk of injury by encouraging control.
Train your staff to walk the floor and check members’ forms; no one should lock their elbows while using the chest press. Instead, users should maintain a steady pace, keeping their elbows slightly bent between reps.
7. Pec Fly
The pec fly machine focuses on stretching and contracting the chest muscles in an arc-like movement, improving muscle definition and supporting other compound movements, such as bench presses or push-ups.
To exercise at a pec fly, the user should set the weight, sit on the machine with their back against the backrest, and grasp the handles. Then, they should bring their hands together in front of their chest, keeping a slight bend in their elbows throughout the movement. As they squeeze their chest muscles, they should slowly return to the starting position.
8. Triceps Pushdown
The triceps pushdown machine is a staple for anyone aiming to define and strengthen their triceps. Users extend their arms downward, isolating this muscle group and building stamina for pushing exercises, such as bench presses. This toning exercise also contributes to aesthetically balanced arms.
To work out on this machine, users can do standard pushdowns and fully extend their arms while keeping the elbows close to the body. Additionally, members can do isometric holds—holding the bar at a specific position for a set amount of time—to ramp up the difficulty and challenge their muscles.
9. Seated Bicep Curl
The seated bicep curl machine offers a controlled environment to isolate the biceps and build upper arm strength. If your gym has triceps machines, you should always have bicep ones to help members balance their arm workouts.
Encourage users to do standard curls, where the movement is smooth and controlled. For some variation, gym members may do partial range curls, which emphasize the top half of the movement, honing in on peak contraction.
10. Multi-Function Machines
Multi-function gym machines, TRUE Fitness’ FORCE Series, are versatile solutions for comprehensive workouts. They allow users to target multiple muscle groups with a single piece of equipment. They combine various exercises, such as chest presses, lat pull-downs, and leg curls, making them ideal for full-body training.
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Selectorized weight machines are invaluable additions to any gym. By helping users target different muscle groups with safe, controlled movements, everyone can confidently pursue their fitness goals.
Discover the perfect fitness solutions for your commercial gym at TRUE Fitness! We have various selectorized strength equipment designed for durability, optimal biomechanics, and user-friendly features. These machines provide consistent resistance, muscle isolation, and easy weight adjustments, making them ideal for beginners and advanced users. Contact our team to learn more about our equipment so you can place your order.