You’ll often see differing opinions on whether there is more benefit to exercising using the machines at the gym or the free weights—it’s a topic that can be debated forever.

There are actually benefits to using both. If you favor machines—whether it be for health reasons or just a personal preference—there are some great exercises you can do separately or together for a whole-body workout.

Beginning or ending your workout with a little cardio, either walking or running, is fairly important to your exercise regimen. Depending on your overall goals, the length of the cardio portion of your workout may change, but do at least 10 minutes per workout session on a machine of your choice, whether it be the elliptical, stationary bike, treadmill or stairmaster.

Bicep Preacher Curl

Works Your: Biceps

A normal standing curl definitely has its benefits, but the preacher curl adds the benefit of isolating the arm so that the motion concentrates on the biceps, rather than allowing you to unintentionally alter the exercise, decreasing its overall benefit. The preacher curl can be done as a single or double arm exercise.

1. Sit at the machine, adjusting the seat to a comfortable level that allows you to tuck the curl pad just under your armpits.
2. With palm(s) facing up, grab the handle(s).
3. Slowly pull the handle toward you, contracting your bicep.
4. When the bicep is fully contracted, squeeze it as though you’re flexing your muscle.
5. Do 10 to 12 repetitions.

Leg Press

Works Your: Glutes, hamstrings and front thighs

The leg press is important for developing strong, muscular legs. Leg press machines have many of the benefits of traditional squats if done correctly. The machine’s padded back promotes proper posture while pushing the weight with your legs. Be sure to add weight carefully as too much weight can contribute to knee injuries.

Foot positioning is also important while using the leg press. Foot positioning while pushing the weight places emphasis on different aspects of the muscles. For example, placing your feet higher on the platform targets the glutes and hamstrings, while placing your feet lower on the platform targets the quadriceps.

1. Place your feet on the platform.
2. Extend your legs, driving with the heels to push the weight.
3. Slowly lower the weight to a 90-degree angle, maintaining control through the entire motion, before returning to starting position.
4. Do 10 to 12 reps.

Lat Pulldown

Works your: Back

The lat pulldown is pivotal for anyone wanting to build a stronger, wider back. Keys to this exercise are maintaining an upright posture and using proper hand placement. Limiting any rocking or jerking motion as you pull the weight toward your body helps put more focus on your lats.

1. Start with your hands placed on the bar slightly wider than shoulder width apart.
2. Maintaining an upright posture, slowly pull the handle down to your upper chest.
3. Slowly return to starting position.
4. Do 10 to 12 reps.

Spenser Nobles is an ISSA-Certified Fitness Trainer.