6 MACHINES THAT CAN MATCH THEIR FREE-WEIGHT COUNTERPARTS

Stack up your gains with these highly effective alternatives to popular barbell and dumbbell lifts.


Ever since various types (and makes) of resistance machines began filling gyms a few decades ago, a debate amongst athletes, bodybuilders, trainers, coaches, and scientists arose rather quickly about which is superior when it comes to stimulating muscular hypertrophy—free weights or the aforementioned machines? While there are certainly excellent arguments for both sides, based upon laboratory research and “in-the-trenches” anecdotal evidence, this article is not to make a case for either, but rather to share some of the best possible machine substitutions for six commonly used, basic free-weight exercises.

Here are the six machines that best match their free-weight counterpart.

1. Leg Press Machine

Solid substitution for the barbell squat.

This is about as basic as it gets, and without a doubt this movement is largely responsible for some of the biggest quads ever developed.

Awesome advantage(s): You can easily vary your foot position on the platform from high to low, and close to wide. This will allow you to target different sections of the thigh, as well as bring more hamstrings and/or glutes into play when desired.

2. Seated Flye

Solid substitution for the dumbbell flye.

This movement isolates (to a larger degree than presses) and works the chest very efficiently by allowing for a very complete range of motion and a powerful stretch.

Awesome advantage(s): Not only does this machine allow for a terrific stretch just like DBs, but it also provides a peak contraction effect so that you can squeeze the muscle intensely against resistance.

3. Cable Machine Row

Solid substitution for the one-arm dumbbell row.

An excellent exercise for targeting the abs or the lats. It provides an excellent stretch, and allows for heavy weights to be used while keeping the lower back stable.

Awesome advantage(s): You can get an even deeper stretch using a machine since the floor is not a limiting factor, as with DB Rows. Additionally, the seated, rather than bentover, position of the torso is far easier on your breathing, which may help you push your sets further.

4. Seated Hammer Machine Incline Press

Solid substitution for the barbell incline press.

Along with the bench press, this exercise is a must for those seeking a monster-size chest, with even development from top to bottom.

Awesome advantage(s): This machine not only provides a different feel than the basic lying incline press, it can also be used unilaterally without worrying about stabilizing the torso. In addition, no spotter is needed so you are free to push to complete muscle failure without the aid of a training partner.

5. Seated Side Lateral Machine

Solid substitution for the dumbbell side lateral.

An amazing exercise for creating width in the shoulders when done correctly. Unfortunately the majority of lifters go too heavy and swing the DB’s to the top with the help of momentum, rather than forcing the medial delts to perform the brunt of the work.

Awesome advantage(s): This machine is one of my personal favorites, as it does a better job than DBs at putting direct “pressure” on the lateral delt heads, and also allows for a more intense peak contraction at the top. Additionally, it forces the lifter to use more strict form, which will manifest better results.

6. Assisted Pull-up Machine

Solid substitution for the wide-grip pullup.

This is one of the most basic back exercises one could perform, and was a staple in most lats-building programs before machines became available. And while it's still a movement that should be included in one’s routine now and again, it can become tough to perform when a great amount of size/bodyweight is achieved.

Awesome advantage(s): The reason for this particular machine over pulldowns is because it more closely mimics pullups and still forces the lifter to move his/her body through space, rather than remaining stationary. For those who are not yet strong enough, or have become too big (not a bad problem to have), to perform several sets of 8-12 strict reps, the assisted pullup machine serves as the perfect back-blasting option.

Recently I've had bad shoulder pain and while I'm rehabbing them both, I've sought other ways of helping me stay active and in the game , in a matter of speaking , . I'm not lifting as heavy as I want to with these methods, but at least I'm still getting my workouts and when my shoulders heal, by using these machines, I won't completely be left miles behind on the strength game !!!

Great read. I love using machines every once in awhile to change things up

It DOES help Skeletor !!! I love to lift heavy , but because of the hurt coming from my shoulders, I can't do much of my regular free weight lifts, so I've learned to use machines more. I mean it's not the same, for me , but it does help keep strength and some size . I have lost some size, yes , but when I'm back to 100% at least it's not going to be like a start from square one type of deal.

I like incorporating certain machines into my workouts. For me, it allows me to specifically isolate a particular muscle at a particular angle and take everything else out of the equation.

i routinely use several of these. i always use the assisted chin up machine as i hate pull downs and these give me a great pump and have definitely added size/width to my lats.
i always use the Icarian leg press for legs. i got up to 1100 pounds on this and no stress on the lower back like i tend to get on barbell squats when going over 315.
always do the machine flyes too, both the regular and incline version they have at my gym.
as far as the hammer strength inclines, i used to use this machine a lot but they were killing my shoulders for some reason and the smith machine inclines were easier on my delts for some reason.
never been a big cable rower but i use the Hammer strength seated row machine as a staple. i do it the old Dorian way. grab a handle with one arm and row while the other hand is bracing against the bench, similar to the position one would be in on a one arm dumbbell row parallel to the floor on a bench. love this machine. been able to do 205 on the one arm version while if i tried to do 410 with 2 arms i'd have no leverage and the stress would be on my chest against the pad. i always incorporate some machines with my free weights to hit different parts of the muscle.

I love that hammer strength incline. I cannot do DBs or bar anymore due to a bicep tendon prob. but I can do that machine

great read will have to check out some of the others