List of weight training exercises

From Wikipedia, the free encyclopedia

Powerlifting
Clean and jerk
Bench press
This is a partial list of weight training exercises organized by muscle groups.

Pistol squat

Overview
The human body can be broken down into different muscles and muscle groups, which can be worked and strengthened
by exercise. This table shows major muscles and the exercises used to work and strengthen that muscle.

Quad
Ham- Hips Lowe
Calve - Gluteu Lat Trapezi Abdomina Pectora Deltoi Tricep Bicep Forear
Exercise string othe r
s ricep s s us ls ls ds s s ms
s r back
s
Squat Some Yes Some Yes Yes Some Yes
Leg
Some Yes Some Yes
press
Lunge Yes Yes Yes Yes
Deadlift Some Yes Yes Yes Yes Yes Some Some Some
Leg
extensio Yes
n
Leg curl Some Yes
Standing
Yes
calf raise
Seated
Yes
calf raise
Bench
Yes Some Yes
press
Chest fly Yes Some
Push-up Yes Some Yes
Pull-
Yes Some Some
down
Pull-up Yes Some Some Some
 Bent-
Yes Yes Some
over row
Upright
Yes Yes Some
row
Shoulder
Some Yes Yes
press
Lateral
Some Yes
raise
Shoulder
Yes Some
shrug
Pushdow
Yes
n
Triceps
extensio Yes Some
n
Biceps
Yes Some
curl
Crunch Yes
Russian
Yes
twist
Leg raise Yes Some
Back
extensio Some Yes Yes Yes
n

Lower body
Quadriceps (front of thigh)
Squat

Hack squat machine

The squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up
straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent,
the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The
freeweight squat is one of the three powerlifting competition exercises, along with the deadlift and the bench press.
Equipment
Squats can be performed using only the practitioner's body weight. For weighted squats, a barbell is typically
used, although the practitioner may instead hold dumbbells, kettlebells, or other weighted objects. Individuals
uncomfortable performing freeweight squats may use a Smith machine or hack squat machine.
Major variants
See also: Squat (exercise) § Variants
 Common variations include front squats, in which the weight is held across the upper chest, and box squats, in
which the practitioner rests briefly on a box or bench at the bottom of the movement.

Leg press
The leg press is performed while seated by pushing a weight away from the body with the feet. It is a compound
exercise that also involves the glutes and, to a lesser extent, the hamstrings and the calves. Overloading the machine can
result in serious injury if the sled moves uncontrollably towards the trainer.
Equipment
Leg press machine.

Leg extension

Leg extension machine

The leg extension is performed while seated by raising a weight out in front of the body with the feet. It is an isolation
exercise for the quadriceps. Overtraining can cause patellar tendinitis. The legs extension serves to also strengthen the
muscles around the knees and is an exercise that is preferred by physical therapists. Needs citation
Equipment
Dumbbell, cable machine or leg extension machine.

Wall sit
The wall sit, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width
apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible.
The exercise is used to strengthen the quadriceps. Contrary to previous advice in this section, this exercise is NOT good
for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90
degrees).[citation needed]
Equipment
Body weight, wall or other flat vertical surface, exercise ball placed behind the back is optional as well.

Hamstrings (back of thigh)

Deadlift

Dumbbell deadlift
The deadlift is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also
involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. Lifting
belts are often used to help support the lower back. If performed with a barbell, it can be held with both hands facing
backwards or with one hand facing backward and one facing forward. Both hands should not face forwards because this
puts excess stress on the inner elbows.
Equipment
Dumbbells, barbell, trapbar or Smith machine.
Major variants
See also: Deadlift variations

Sumo (wider stance to emphasise the inner thighs); stiff legged (emphasizes hamstrings); straight-legged
(emphasizes lower back).

Stiff-legged deadlift
The stiff-legged deadlift is a deadlift variation where little to no knee movement occurs, increasing hamstring, glute, and
lower back activation. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a
160° angle instead of 135° on the conventional deadlift.

Leg curl

Leg curl machine

The leg curl is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. This
is an isolation exercise for the hamstrings.
Equipment
Dumbbell, cable machine or leg curl machine.
Major variants
Seated (using a leg curl machine variant); standing (one leg at a time).

Snatch
The snatch is one of the two current olympic weightlifting events (the other being the clean and jerk). The essence of the
event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is
pulled as high as the lifter can manage (typically to mid [ chest] height) (the pull) at which point the barbell is flipped
overhead. With relatively light weights (as in the "power snatch") locking of the arms may not require rebending the
knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter receive the bar in
a squatting position, while at the same time flipping the weight so it moves in an arc directly overhead to locked arms.
When the lifter is secure in this position, he rises (overhead squat), completing the lift.

Bulgarian Split Squats

The Bulgarian Split Squat is a squat variation and is performed by resting the back foot on an elevated surface, such as a
bench, with your other foot out in front of you on the floor. With a dumbbell in hand or body weight, you bend and
lower your front leg until the dumbbell reaches the floor, and then using your front leg, push up into starting position.
This exercise targets the hamstrings, glutes, and quadriceps, making it a great full-body movement. This movement also
requires good balance and stability, so core strength is also an important aspect.

Equipment required
Bench, dumbbell or body weight.
Variations
leaning the upper body forward slightly puts more stress on the glutes, while keeping the body straight upright
targets more quadriceps.
 Calves
Standing calf raise

Dumbbell single-leg standing calf raise

The standing calf raise is performed by plantarflexing the feet to lift the body. If a weight is used, then it rests upon the
shoulders, or is held in the hand(s). This is an isolation exercise for the calves; it particularly emphasises
the gastrocnemius muscle, and recruits the soleus muscle.
Equipment
Body weight, dumbbells, smartbells, doorbells, cowbells, bell peppers, barbell, Smith machine or standing calf
raise machine.
Major variants
One leg (the other is held off the ground); donkey calf raise (bent over with a weight or machine pad on the
lower back).

Seated calf raise

Seated calf raise machine

The seated calf raise is performed by flexing the feet to lift a weight held on the knees. This is an isolation exercise for
the calves, and particularly emphasises the soleus muscle.
Equipment
Barbell or seated calf raise machine; can also be done on a leg press machine.

Pelvis
 Vaginal weightlifting refers to strength training using the contraction of the pelvic floor muscles to lift weights after
inserting an attachment in the vagina.

Upper body
Pectorals (chest)
 Smith machine bench press
 The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away
from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper
and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most
popular chest exercises in the world. It is the final exercise in 'The big 3'.
o Equipment: dumbbells, barbell, Smith machine or bench press machine.

o Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals),
narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar
over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches
with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)

Dumbbell flye
 The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by
bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked
include deltoids, triceps, and forearms.
o Equipment: dumbbells, cable machine or "pec deck" machine.

o Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals),
cable crossover.
 Cable crossovers

 Dips
 Lats (mid back)

Pulldown machine
 The pulldown is performed while seated by pulling a wide bar down towards the upper chest or behind the neck. This is
a compound exercise that also involves the biceps, forearms, and the rear deltoids.
o Equipment: cable machine or pulldown machine.

o Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis
on the lower lats), reverse grip ~ (more emphasis on the biceps).

 The Pull-up is performed by hanging from a chin-up bar above head height with the palms facing forward (supinated)
and pulling the body up so the chin reaches or passes the bar. The pull-up is a compound exercise that also involves the
biceps, forearms, traps, and the rear deltoids. A chin-up (palms facing backwards) places more emphasis on the biceps
and a wide grip pullup places more emphasis on the lats. As beginners of this exercise are often unable to lift their own
bodyweight, a chin-up machine can be used with counterweights to assist them in the lift.
o Equipment: chin-up bar or chin-up machine.

Dumbbell bent-over row

 The bent-over row is performed while leaning over, holding a weight hanging down in one hand or both hands, by
pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the
rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help
support the lower back.
o Equipment: dumbbell, barbell, Smith machine or T-bar machine.

o Major variants: cable row (using a cable machine while seated).

Deltoids (shoulders)
 Cable machine upright row
 The upright row is performed while standing, holding a weight hanging down in the hands, by lifting it straight up to
the collarbone. This is a compound exercise that also involves the trapezius, upper back, forearms, triceps, and the
biceps. The narrower the grip the more the trapezius muscles are exercised.
o Upright rows are prone to injure the shoulder through internal rotation and elevation of the ball and socket joint.

o Equipment: dumbbells, barbell, Smith machine or cable machine.

Shoulder press machine

 The shoulder press is performed while seated, or standing by lowering a weight held above the head to just above the
shoulders, and then raising it again. It can be performed with both arms, or one arm at a time. This is a compound
exercise that also involves the trapezius and the triceps.
o Major variants: 360 Degree Shoulder Press (wrists are rotated while weights are lifted, then weights are lowered in
front of the head before being rotated back to the first position).
 The military press is similar to the shoulder press but is performed while standing with the feet together. (It is named
"military" because of the similarity in appearance to the "at attention" position used in most militaries) Unlike the seated
shoulder press, the military press involves the majority of the muscles of the core as stabilizers to keep the body rigid
and upright, and is thus a more effective compound exercise.
o Equipment: dumbbells, kettlebells, barbell, Smith machine or shoulder press machine.

o Major variants: Arnold Press (dumbbells are raised while rotating the palms outwards).

Dumbbell lateral raise

 The lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by
lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids
even harder, while moving upwards, just turn the hands slightly downwards, keeping the last finger higher than the
thumb. This is an isolation exercise for the deltoids. Also works the forearms and traps.
o Equipment: dumbbells, cable machine or lateral raise machine.
 o Major variants: front raise (lift weights out to the front; emphasis is on the front deltoids), bent-over ~ (emphasis is on
the rear deltoids), 180 degree lateral raise (weights are held slightly in front of the body and lifted over the head in a
circular motion).

Triceps (back of arms)

Cable machine pushdown

 The pushdown is performed while standing by pushing down on a bar held at the level of the upper chest. It is
important to keep the elbows at shoulder width and in line with shoulder/legs. In other words, elbows position should
not change while moving the forearm pushes down the bar. This is an isolation exercise for the triceps.
o Equipment: cable machine or pulldown machine.

Lying dumbbell triceps extension demonstrating no arching of back at top of

movement
 The triceps extension is performed while standing or seated, by lowering a weight held above the head (keeping the
upper arms motionless), and then raising it again. It can be performed with both arms, or one arm at a time. This is an
isolation exercise for the triceps. It is also known as the french curl.
o Equipment: dumbbell(s), barbell, cable machine or triceps extension machine.

o Major variants: lying ~ (lying face up with the weights over the face), kickback (bent over with the upper arm parallel
to the torso).

Biceps (front of arms)

 Dumbbell biceps curl on the preacher bench using momentum of body to help lift
weights
 The Preacher curl is performed while standing or seated, with hands hanging down holding weights (palms facing
forwards), by curling them up to the shoulders. It can be performed with both arms, or one arm at a time.
 Standing barbell curl

 Alternating rotating dumbbell curl

 Hammer curl

 The Zottmann curl gives a stronger focus to forearm training compared to the traditional curl.

Waist
Abdominals
Main article: Abdominal exercise

Crunch
 The crunch is performed while lying face up on the floor with knees bent, by curling the shoulders up towards the
pelvis. This is an isolation exercise for the abdominals.
o Equipment: body weight, dumbbell or crunch machine.

o Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a
time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest]
touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping legs
straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang
head down and pulling to a 90 or 180 degree form)
 Seated leg raise
 The leg raise is performed while sitting on a bench or flat on the floor by raising the knees towards the shoulders, or
legs to a vertical upright position. This is a compound exercise that also involves the hip flexors.
o Equipment: body weight or dumbbell.

o Major variants: hanging ~ (hanging from a high bar), side ~ (lying on side), knee raise (lying on back, drawing knees
to chest).

 The Russian twist is a type of exercise that is used to work the abdomen muscles by performing a twisting motion on the
abdomen. This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back
typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a
twisting motion with or without weight.
o Equipment: body weight, kettlebell, medicine ball, or dumbbell.
o Major variants: back kept off the floor at 45° angle, back rested on exercise ball, feet resting on the floor, anchored or
kept off the floor.

Lower back
Back extension

Back extension on a Roman chair

The back extension is performed while lying face down partway along a flat or angled bench, so that the hips are
supported and the heels secured, by bending down at the waist and then straightening up again. This is a compound
exercise that also involves the glutes.
Equipment
Body weight, dumbbell or back extension machine.
Major variants
Without bench (lying face down on the floor).

Deadlift
The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other
major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or
execution can cause serious injury. A deadlift is performed by grasping a dead weight on the floor and, while keeping
the back very straight, standing up by contracting the erector spinae (primary lower back muscle). When performed
correctly, the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of
the arms should not be used to lift the weight. There is no movement more basic to everyday life than picking a dead
weight up off of the floor, and for this reason focusing on improving one's deadlift will help prevent back injuries.
Wrong technique and forward lean posture with a flexed spine can lead to discal injuries of the lower back. Correct
technical performance with a slightly hollow or extended back and a hip hinge to keep the normal curvature of the
spine is of utmost importance.

Good-morning
The good-morning is a weight training exercise in which a barbell, two dumbbells, or no weight at all is held on the
shoulders, behind the head. The person bends forward and bows at the hips and recovers to upright. The good-morning
is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used
to strengthen the lower back; the degree of knee bend used will change the focus – nearly straight-legged involving the
hamstrings most.
Wrong technique and forward lean posture with a flexed spine can leed to discal injuries of the lower back. Correct
technical performance with a slightly hollow or extended back to keep the normal curvature of the spine is of utmost
importance.

Exercise Directory: List of Strength Training

Exercises
Here you will find our complete list of strength training exercises.

All strength training exercises have detailed instructions, muscles worked, and a video
demonstration.

All exercise descriptions are also available for free in our workout log app.
 All
exercise descriptions are available for free in our workout app StrengthLog, in which you can also
track your workouts, build workout routines, and follow our strength training programs.
Download StrengthLog for free with the links below:

Feel free to use these exercise descriptions, images, and videos on your website as long as you link
to us as the source.
Table of Contents
 Muscle Directory: Complete List of All Exercises
o Chest
o Shoulder
o Biceps
o Triceps
o Legs
o Back
o Glute
o Abs
o Calves
o Forearm Flexors
o Forearm Extensors
o Cardio Training
 The Best Strength Training Exercises for Every Body Part
 What Are the Four Basic Strength Training Exercises?
 What Makes a Strength Training Exercise Good For Building Muscle?
 Is There One Exercise That Works the Entire Body?
 Are Free Weight Exercises Better Than Machines?
 Which Are the Most Popular Exercises?

Muscle Directory: Complete List of All Exercises

Here is our complete list of strength training exercises, sorted by muscle group.

Chest Exercises
1. Bar Dip
2. Bench Press
3. Cable Chest Press
4. Close-Grip Bench Press
5. Close-Grip Feet-Up Bench Press
6. Decline Bench Press
7. Dumbbell Chest Fly
8. Dumbbell Chest Press
9. Dumbbell Decline Chest Press
10.Dumbbell Floor Press
11.Dumbbell Pullover
12.Feet-Up Bench Press
13.Floor Press
14.Incline Bench Press
15.Incline Dumbbell Press
16.Incline Push-Up
17.Kneeling Incline Push-Up
 18.Kneeling Push-Up
19.Machine Chest Fly
20.Machine Chest Press
21.Pec Deck
22.Push-Up
23.Push-Up Against Wall
24.Push-Ups With Feet in Rings
25.Resistance Band Chest Fly
26.Smith Machine Bench Press
27.Smith Machine Incline Bench Press
28.Standing Cable Chest Fly
29.Standing Resistance Band Chest Fly
Shoulder Exercises
1. Band External Shoulder Rotation
2. Band Internal Shoulder Rotation
3. Band Pull-Apart
4. Barbell Front Raise
5. Barbell Rear Delt Row
6. Barbell Upright Row
7. Behind the Neck Press
8. Cable Lateral Raise
9. Cable Rear Delt Row
10.Dumbbell Front Raise
11.Dumbbell Horizontal Internal Shoulder Rotation
12.Dumbbell Horizontal External Shoulder Rotation
13.Dumbbell Lateral Raise
14.Dumbbell Rear Delt Row
15.Dumbbell Shoulder Press
16.Face Pull
17.Front Hold
18.Lying Dumbbell External Shoulder Rotation
19.Lying Dumbbell Internal Shoulder Rotation
20.Machine Lateral Raise
21.Machine Shoulder Press
22.Monkey Row
23.Overhead Press
24.Plate Front Raise
25.Power Jerk
26.Push Press
27.Reverse Dumbbell Flyes
28.Reverse Machine Fly
29.Seated Dumbbell Shoulder Press
 30.Seated Barbell Overhead Press
31.Seated Smith Machine Shoulder Press
32.Snatch Grip Behind the Neck Press
33.Squat Jerk
34.Split Jerk
Bicep Exercises
1. Barbell Curl
2. Barbell Preacher Curl
3. Bodyweight Curl
4. Cable Curl With Bar
5. Cable Curl With Rope
6. Concentration Curl
7. Dumbbell Curl
8. Dumbbell Preacher Curl
9. Hammer Curl
10.Incline Dumbbell Curl
11.Machine Bicep Curl
12.Spider Curl
Triceps Exercises
1. Barbell Standing Triceps Extension
2. Barbell Lying Triceps Extension
3. Bench Dip
4. Close-Grip Push-Up
5. Dumbbell Lying Triceps Extension
6. Dumbbell Standing Triceps Extension
7. Overhead Cable Triceps Extension
8. Tricep Bodyweight Extension
9. Tricep Pushdown With Bar
10.Tricep Pushdown With Rope
Leg Exercises
1. Air Squat
2. Barbell Hack Squat
3. Barbell Lunge
4. Barbell Walking Lunge
5. Belt Squat
6. Body Weight Lunge
7. Box Squat
8. Bulgarian Split Squat
9. Chair Squat
10.Dumbbell Lunge
11.Dumbbell Squat
12.Front Squat
 13.Goblet Squat
14.Hack Squat Machine
15.Half Air Squat
16.Hip Adduction Machine
17.Landmine Hack Squat
18.Landmine Squat
19.Leg Extension
20.Leg Press
21.Lying Leg Curl
22.Pause Squat
23.Romanian Deadlift
24.Safety Bar Squat
25.Seated Leg Curl
26.Shallow Body Weight Lunge
27.Side Lunges (Bodyweight)
28.Smith Machine Squat
29.Squat
30.Step Up
Back Exercises
1. Back Extension
2. Barbell Row
3. Barbell Shrug
4. Block Snatch
5. Cable Close Grip Seated Row
6. Cable Wide Grip Seated Row
7. Chin-Up
8. Clean
9. Clean and Jerk
10.Deadlift
11.Deficit Deadlift
12.Dumbbell Deadlift
13.Dumbbell Row
14.Dumbbell Shrug
15.Floor Back Extension
16.Good Morning
17.Hang Clean
18.Hang Power Clean
19.Hang Power Snatch
20.Hang Snatch
21.Inverted Row
22.Inverted Row with Underhand Grip
23.Kettlebell Swing
 24.Lat Pulldown With Pronated Grip
25.Lat Pulldown With Supinated Grip
26.One-Handed Cable Row
27.One-Handed Lat Pulldown
28.Pause Deadlift
29.Pendlay Row
30.Power Clean
31.Power Snatch
32.Pull-Up
33.Rack Pull
34.Seal Row
35.Seated Machine Row
36.Snatch
37.Snatch Grip Deadlift
38.Stiff-Legged Deadlift
39.Straight Arm Lat Pulldown
40.Sumo Deadlift
41.T-Bar Row
42.Trap Bar Deadlift With High Handles
43.Trap Bar Deadlift With Low Handles
Glute Exercises
1. Banded Side Kicks
2. Cable Pull Through
3. Clamshells
4. Dumbbell Romanian Deadlift
5. Dumbbell Frog Pumps
6. Fire Hydrants
7. Frog Pumps
8. Glute Bridge
9. Hip Abduction Against Band
10.Hip Abduction Machine
11.Hip Thrust
12.Hip Thrust Machine
13.Hip Thrust With Band Around Knees
14.Lateral Walk With Band
15.Machine Glute Kickbacks
16.One-Legged Glute Bridge
17.One-Legged Hip Thrust
18.Romanian Deadlift
19.Single Leg Romanian Deadlift
20.Standing Glute Kickback in Machine
21.Step Up
Ab Exercises
1. Cable Crunch
2. Crunch
3. Dead Bug
4. Hanging Leg Raise
5. Hanging Knee Raise
6. Hanging Sit-Up
7. High to Low Wood Chop with Band
8. Horizontal Wood Chop with Band
9. Kneeling Ab Wheel Roll-Out
10.Kneeling Plank
11.Kneeling Side Plank
12.Lying Leg Raise
13.Lying Windshield Wiper
14.Lying Windshield Wiper with Bent Knees
15.Machine Crunch
16.Mountain Climbers
17.Oblique Crunch
18.Oblique Sit-Up
19.Plank
20.Side Plank
21.Sit-Up
Calves Exercises
1. Eccentric Heel Drop
2. Heel Raise
3. Seated Calf Raise
4. Standing Calf Raise
Forearm Flexors & Grip Exercises
1. Barbell Wrist Curl
2. Barbell Wrist Curl Behind the Back
3. Bar Hang
4. Dumbbell Wrist Curl
5. Farmers Walk
6. Fat Bar Deadlift
7. Gripper
8. One-Handed Bar Hang
9. Plate Pinch
10.Plate Wrist Curl
11.Towel Pull-Up
Forearm Extensor Exercises
1. Barbell Wrist Extension
2. Dumbbell Wrist Extension
Cardio Exercises & Equipment
1. Rowing Machine
2. Stationary Bike
The Best Strength Training Exercises for Every Body Part
This is our recommended list of the best strength training exercises for every major muscle
group.

These are time-tested classics that have proven their effectiveness both in the trenches and in the
research labs. Which exercise is best for you will depend on your anatomy, background, and
preferences, but this list should give you a starting point.
For most of the muscle groups below, we try to list at least one compound exercise and one
isolation exercise. By combining two or three of the strength exercises listed for each muscle
group, you should be able to work most of the muscle fibers of the target muscles effectively.

Chest
1. Bench Press
2. Incline Dumbbell Press
3. Bar Dips
4. Standing Cable Chest Fly
Read more about the best chest exercises.
Shoulders
1. Overhead Press
2. Seated Dumbbell Shoulder Press
3. Dumbbell Lateral Raise
4. Reverse Dumbbell Fly
Read more about the best shoulder exercises.
Back
1. Deadlift
2. Lat Pulldown
3. Pull-Up
4. Barbell Row
5. Dumbbell Row
Read more: How to Train Your Back Muscles
Biceps
1. Barbell Curl
2. Dumbbell Curl
3. Hammer Curl
Read more: How to Train Your Biceps
Triceps
1. Barbell Lying Triceps Extension
 2. Overhead Cable Triceps Extension
3. Tricep Pushdown
4. Close-Grip Bench Press
Read more about the best tricep exercises.
Quadriceps
1. Squat
2. Hack Squats
3. Leg Extension
4. Bulgarian Split Squat
Read more: How to Train Your Quad Muscles
Hamstrings
1. Seated Leg Curl
2. Lying Leg Curl
3. Romanian Deadlift
Read more: How to Train Your Hamstring Muscles
Glutes
1. Squat
2. Hip Thrust
3. Romanian Deadlift
4. Bulgarian Split Squat
Read more: How to Train Your Glute Muscles
Abs
1. Cable Crunch
2. Hanging Leg Raise
3. High to Low Wood Chop
4. Crunch
Read more: How to Train Your Abs
Calves
1. Standing Calf Raise
2. Seated Calf Raise
Read more: How to Train Your Calf Muscles
Related articles:
 How Many Exercises Should You Do per Muscle Group?
 Top 20 Bodybuilding Exercises for Every Muscle Group
 Top 20 Powerlifting Exercises For Strength & Mass

What Are the Four Basic Strength Training Exercises?

The four basic strength training exercises refer to the four fundamental movements of
resistance training.
They are four movements that, together, cover a large part of what we can do with our bodies
and use almost all of our major muscle groups.
The idea is that if you do at least one exercise for each fundamental movement, you will have
worked all your major muscle groups.

At least one exercise from each of these four basic movements should be included in every
comprehensive strength training program.
The four fundamental movements are:

 Push something away from you. Examples: bench press, overhead press, push-
ups, machine chest press.
 Pull something towards you. Examples: pull-ups, lat pulldown, barbell row, dumbbell
row, cable row.
 Hip hinge. Examples: deadlift, good morning, Romanian deadlift, clean, kettlebell swing.
 Squat. Examples: squat, front squat, Bulgarian split squat, goblet squat, leg press.
Push, pull, hinge, and squat. That’s it.
 The
bench press, barbell row, deadlift, and squat. Four exercises, four fundamental movements.
Generally speaking:

 Pushing exercises work your chest, shoulders, and triceps.

 Pulling exercises work your lats, traps, and biceps.
 Hip hinge exercises work your lower back, glutes, and hamstrings.
 Squat exercises work your quads, glutes, and adductors.
Pick one exercise from each category and train it once or more per week, and you will have an
excellent strength training program for basically your entire body.

 If you train with a barbell and pick one exercise from each category, it might be bench
press, barbell row, deadlift, and squat.
  If you train with kettlebells, it might be kettlebell press, kettlebell row, kettlebell swing,
and goblet squat or front squat with the kettlebells in the rack position.
 If you train with machines, it might be chest press, machine row, back extension, and leg
press.
Additions to the Four Basic Movements
Can’t we leave a nice thing alone?

Alright.

If you want to get fancy, there are two things you can add.

1. Abdominal Training

While the back of your core gets plenty of training in most hip hinge and squat exercises,
your abs and obliques (the front and sides) don’t.
To rectify this, you could add an ab exercise from the list of exercises above.

2. Vertical and Horizontal Pushing and Pulling

For even more comprehensive upper body training, you could split up the pushing and pulling
movements into horizontal and vertical planes of motion.
 Horizontal movements have your arm working about 90 degrees out from your body, i.e.
where the arm would be horizontal if you were standing upright. Examples:
 Horizontal pushes: bench press, dumbbell chest press, and push-ups.
 Horizontal pulls: barbell row, dumbbell row, and cable row.
 Vertical movements have your arm working over your head. Examples:
 Vertical pushes: overhead press, dumbbell shoulder press, and kettlebell press.
 Vertical pulls: lat pulldown and pull-up.
Horizontal and vertical movements will emphasize slightly different muscles, or different regions
in large muscles, and can thus lead to more complete training.

What Makes a Strength Training Exercise Good For

Building Muscle?
An exercise is effective for building muscle if it:
 Works the muscle through a long range of motion.
 Is stable enough for your muscle power to be the limiting factor, and not your balance.
 Trains multiple muscles simultaneously (these exercises are often
called compound exercises).
Of course, you don’t have to train several muscles in the same exercise, but it is time-effective to
use compound exercises as they will help you train all your major muscle groups more quickly.
Is There One Exercise That Works the Entire Body?
Not that we’re aware of. But …
A lot of people would say the deadlift.

The deadlift.
While the deadlift certainly uses a lot of muscle mass at the same time, it doesn’t work all major
muscle groups.
The deadlift primarily works your posterior chain: your glutes, lower back, hamstrings, adductors,
traps, and of course grip.

This leaves out the muscles in your upper arms, shoulders, lats, and abdominals. Your quads
aren’t worked very effective either.

Another exercise that comes to mind is the clean and jerk (or clean and press). The clean and jerk
basically combines a deadlift-like movement with an overhead jerk, adding some work for your
legs, shoulders and arms.
You might argue, however, that the clean and jerk is actually two exercises combined
(the clean and the jerk), and thus not “one exercise for the whole body”.
No matter how you slice it, both the deadlift and clean and jerk are still two fantastic exercises,
and if one of them was all you ever did, you would still do pretty good.

Are Free Weight Exercises Better Than Machines?

Free weights refer to all kinds of training equipment that isn’t attached to something. The most
common ones being barbells, dumbbells and kettlebells.

Machines refer to training equipment that is fixed in one way or another. For example, it could be
machines for leg presses or leg extensions, or smith machines.
While some may preach the superiority of one or the other, the truth is that free weights and
machines both have their pros and cons that you should consider when planning your training.

To learn which is better for your goals, check out our article on free weights vs. machines.
Which Are the Most Popular Exercises?
 We analyzed millions of workouts from hundreds of thousands of users of our workout tracker to
find the most popular exercises. You can see the results in the article:

10 Most important Gym Exercises

Dave - Co-founder
October 14, 2022
3 Min Read
Share




Where the gym is a very ‘each to their own‘ environment, everyone has there own go-to exercises,
routines and set ups. When it comes to exercises in your routine , some will always be advantageous,
no matter what your approach. These 10 exercises should have a place in most gym goers plan…
1. Plank

Often overlooked, but core exercises have a great carry over to nearly all your other exercises in terms of

strength and stability.

2. Squats

Whether it’s barbell, dumbbell or goblet style to ease the spinal compression, squats are an absolute

foundation of leg training. They can be easily adapted too for people with poorer joints.

3. Bent Over Rows

One of the best back exercises you can do! It isolates the muscles in the back, lats, shoulders, glutes and

hamstrings which makes it an ideal tool for strength training.

4. Bench press

Another great upper body exercises that will work your chest, shoulders and triceps. Another foundation

‘pushing’ exercise that will help you to get stronger and more defined in your upper body.

5. Romanian Deadlift

Not only are romanian deadlifts great for working your hamstrings, glutes and lower back, but they’re also

great for injury prevention. A good strong posterior chain (your back) has amazing carry over to your

overall mobility, movement and strength too.

6. Hip Thrusts

A favorite among women in the gym, although men certainly shouldn’t be skimping on this exercise…The

glutes are the biggest set of muscles in your body (relative size). This move hits them directly. Strong

glutes will help with a healthy back, flexibility, injury prevention and carry over to aid lifts like the squat

and deadlift.

7. Push Ups

Push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and

shoulders. When done with correct form, they can strengthen the lower back and core too! Pushups are a

fast and effective exercise for building your strength.

8. Pull Ups / Inverted Rows

Another great back exercise that will work it like no other. It also demands good core strength, total upper

body strength and will work your grip too. Pull ups can be done full, assisted or even inverted as great

variety.

9. Hamstring Curl

Everyone focuses on the exercises that they can ‘see’ i.e. all the front muscles. But hamstrings are yet

another reason to give your posterior chain some love. Strong hamstrings enable your knees, legs, back,

and hips to function smoothly and provide protection from injuries. Hamstring strengthening exercises can

improve overall leg strength, relieve lower back pain, and increase flexibility.

10.Overhead press

Some prefer the standing barbell overhead press to bench press itself. This exercise demands huge effort

from your abs and all the assistance muscles that get used to press the barbell (or dumbbells) overhead; this

move can help massively develop your shoulders and chest and can be done standing or seated.

The 10 Best Exercises to Include In Your Workouts

Fitness trends may come and go, but combining these classic exercises can help you
create some of the best workouts for women — or literally anyone.

By Nora Tobin

Updated on August 24, 2022

 Share

 Tweet

 Pin

 Email
Trendy workouts always pop up in an attempt to keep things interesting and inspire
people to move (here for that!), but some add up to little more than pricey toys or
memberships you never use. To cut through the noise, here's a solid set of the best
exercises for girls — or guys, or literally anyone! — that will help you feel strong and
confident when added to heart-pumping workouts. Best part? They don't require
tons of equipment — you just need a yoga mat (or soft floor), something to step up
on, and a pair of light- and medium-weight dumbbells.

Read on for 10 of the best exercises for strengthening your core, inner thighs, butt,
and shoulders, plus tips on how to combine them into one of the best workouts for
women — or literally anyone.

01of 11

The Best Exercises to Add to Your Routine

For a Total-Body Workout

How to do it: For a quick, total-body workout, pick five of these exercises and do
three sets of each. Move as fast as possible between moves to keep your heart rate
up.

Your Complete Guide to Interval Training

The next day, do three sets of the other five exercises. You can incorporate a few
sets of cardio intervals into the total-body training session or do it separately for a
longer period of time. (Also try this spicy full-body circuit you can do at home.)

To Target a Specific Zone

How to do it: If you want to strengthen one or two areas in particular (maybe
you're especially interested in abs workouts or arm workouts), pick the exercises
that focus on those areas and incorporate them into your existing workout routine.
Just remember to continue challenging your body by gradually increasing the weight
or number of reps as you get stronger — these will only prove to be the best
exercises if you're working hard enough!

How Progressive Overload Training Can Fast-Track Your Workout Results

02of 11

Single-Leg Deadlift
PETER ARDITO

"Deadlifts are one of the best exercises for working the back of your body, including
your glutes, hamstrings, and back," says Jacquelyn Brennan, C.S.C.S., a personal
trainer and co-founder of Pilates + Coffee in Chicago. (FYI: That's all part of your
very important posterior chain.) Performing this exercise on one leg also adds a
bonus balance challenge to this workout.

The Complete Guide to Deadlifts

A. Grab a pair of dumbbells and stand with weight in right foot.

B. Keeping core engaged and chest tall during the entire movement, lift left foot
behind body and bend knee so left lower leg is parallel to the floor.

C. Bend forward at hips and slowly lower body as far as possible.

D. Pause, then push body back to starting position. While coming up, think about
using glutes to push hips forward instead of lifting from back.

Do 10 reps. Switch sides; repeat.

03of 11

Side Plank
PETER ARDITO

Planks are one of the best exercises for your abs, considering they work your deep
inner core muscles (including your transverse abdominis), which helps stabilize your
spine and power your workouts, says Brennan. This oblique-targeting variation is a
nice way to work your abs in areas crunches often miss.

A. Lie on right side of body with knees straight. Prop upper body up onto right elbow
and forearm.

B. Raise hips until body forms a straight line from ankles to shoulders. Hold this
position for 30 seconds.

C. Turn around to lie on left side and repeat.

Do 2 holds per side (then work up to 45- and 60-second holds as you
progress).
04of 11

Push-Up
PETER ARDITO

A perfect-form push-up challenges the entire body (especially your chest). This is
one of the best exercises to include in workouts because it trains your body in a
functional movement pattern, helping improve your performance in other exercises
at the gym as well as in your daily life.

Push-Up Variations to Build Strength for Every Fitness Level and Goal

A. Start on all fours and place hands on the floor so that they're slightly wider than
and in line with shoulders, feet close together.

B. Keeping hips lifted and core braced the entire time, lower body until chest nearly
touches the floor, then push back up to starting position.

Do 15 reps.
05of 11

Second Position Pliés

PETER ARDITO

Your lower body — yes, your entire lower body — loves pliés. "They work all of the
larger muscles in the lower half of the body, making them incredibly efficient and
effective at both building muscle and burning calories," says Brennan. Turning your
toes out during this move means that the squat motion will target the inner thighs
as well as the gluteus minimus (aka the side of your butt). Add them to your leg day
routine to dial it up a notch.

A. Stand with feet wider than shoulder-width apart, toes turned out slightly.

B. Lower body down by bending knees until thighs are parallel to the floor. Bring
arms overhead and shoulders down and back.

C. Pause, then slowly push back up to starting position.

Do 15 reps.
06of 11

HIIT Intervals
PETER ARDITO

High-intensity interval training (HIIT) is a great exercise format because you get the
same results as endurance workouts in a fraction of the time. (And that's just one of
the many benefits of HIIT.) Try incorporating it into your workout routine twice a
week on alternate days.

How to Use RPE to Improve Your Workouts

Choose any piece of cardio equipment such as an elliptical, jump rope, treadmill, or
bike, then try these intervals (or opt for a bodyweight HIIT workout instead):

 3 minutes at 50 percent of your maximum effort

 20 seconds at 75 percent of your maximum effort
 10 seconds at your absolute maximum effort

Do 10 reps of the circuit.

07of 11

Triceps Extension
PETER ARDITO

Triceps kickbacks (and their exercise cousin skull crushers) are stellar at zoning in
on triceps, sure — but they also hit your traps, which many people overlook, says
Brennan. Hitting your traps and triceps with this movement will balance out your
biceps and keep your arms strong. Try this exercise with light weights and high reps,
or if you prefer, step up to a weight you can do with good form for 10 to 15 reps.

When to Use Light vs. Heavy Weights

A. Start in a lunge position with right leg forward and left heel on the ground,
holding a 2- to 3-pound dumbbell in each hand.

B. Lean over front bent knee while lifting left arm straight up by side, top of the
weight facing the ceiling.

C. Lift and lower the weight about an inch.

Do 30 reps. Switch sides; repeat.

08of 11

Step-Ups
PETER ARDITO

This is one of the best exercises for targeting the muscles of your glutes and
hamstrings. Step-ups also target your quadriceps since they require you to
straighten your knee against resistance.

A. Stand in front of a bench or step and place left foot firmly on the step.

B. Keeping chest tall and core engaged the entire time, press left foot into the step
and push body up until left leg is straight. Keep weight balanced evenly, not leaning
too far forward or too far back.

C. Lower body back down until right foot touches the floor to complete the rep.

Do 10 reps. Switch sides; repeat.

09of 11

Bridge
PETER ARDITO

Bridges are not only one of the best exercises to strengthen your butt, but they will
also strengthen your back and help to keep it healthy and pain-free, making them a
perfect addition to any workout.

What's the Difference Between a Glute Bridge and a Hip Thrust?

A. Lie faceup on the floor with knees bent and feet flat on the floor.

B. Raise hips so body forms a straight line from shoulders to knees.

C. Pause at the top of the movement, then lower body back down to starting
position.

Do 20 reps.
10of 11

Plank with Arm Raise

PETER ARDITO

Adding an arm raise to the forearm plank, which is already an excellent core
exercise, makes it even more of a stability challenge — which in turn improves
posture and core strength.

A. Start in a push-up position, then bend elbows and rest weight on forearms
instead of hands. Body should form a straight line from shoulders to ankles.

B. Brace core and maintain hip placement while lifting left arm straight out in front
of body. Draw shoulder blades down and back while lifting arm.

C. Hold for 5 to 10 seconds, then switch sides; repeat.

Do 5 reps per side.

11of 11

Shoulder Stand
PETER ARDITO

There are so many physical and mental benefits of yoga, so why not include bits of
the practice in your workouts? Inversion postures are great for relaxation, blood
flow, and gaining a new perspective. This is one of the best exercises for women —
or anyone! — to add to their workout, but you can also add more chill inversions to
other parts of your life. For example, try putting your legs up the wall for a few
minutes every night before bed. (Or do this bedtime yoga flow!)

How to Correctly Perform — and Prepare for — the Shoulder Stand Yoga Pose

A. Lie faceup and lift legs and hips off the ground, bringing legs up over head until
toes touch the floor behind body.

B. Place hands behind back and extend legs straight in the air, creating a straight
line from shoulders to ankles. Keep neck relaxed while holding the shoulder stand.

Hold for 1 minute (or as long as you're comfortable balancing).

Gym Equipment Names With Pictures – Garage Gym

Pro
Some of you might not be familiar with all the existing gym equipment or its purpose and
especially, the names. I mean, who can blame you?
You’d be surprised just how many machines, devices and tools designed for workout are available
these days.
That’s why I’ve decided to put together a comprehensive name guide on most (if not all) gym
equipment with pictures.
Most of the equipment I’m going to mention can be found in public gyms, but it can also be
bought for a home gym use.
The list will start with heavy machines and will continue with portable and moveable devices.
Also, during the past months I’ve also put together guides on most of these devices, so I’ll
include links to them as well.
Strength Training Gym Equipment
Power Rack / Full Rack
Power rack, also known as full rack is a massive square-like piece of equipment, which can be
used for various exercises, including squats, bench presses, pull-ups and some of them also
include dip station.
It’s a multi-purpose piece of equipment that takes a lot of space.
You can check our full guide on power racks right here.
Tips For Using
Power racks are designed to be used for a wide range of exercises, from lower body workouts like
squats to upper body workouts like bench presses and pull-ups.
Because they're so versatile, most power racks come with workout charts that give you in-depth
information on how to perform each exercise, so if you're unfamiliar with technique and proper
form, make sure to refer to this chart.
Muscles Worked
Having a power rack at home allows you to target every major muscle group of the body.
You can easily go from working out the biceps and triceps to focusing on the core, and then
move on to the quads and hamstrings.
In other words, a well-equipped power rack can help you to strengthen your entire body.
Also Check Out - Best Power Rack Exercises
Average Cost
The cost of a power rack ultimately comes down to the add-ons that are included with the
purchase.
While it's possible to purchase the frame alone for less than $200, you can spend $5000+ if you
choose to get a power rack with accessories like a bench press, cable crossover, and squat
station.
Related Article: DIY Power Rack: Learn How To Build At Home
Alternatives
Power racks take up a lot of space, and they don't fit within everyone's at-home fitness budget.
If you don't have the space to accommodate one or you don't want to break the bank, there are
several ways to achieve a full-body workout without the use of a power rack.
The first option is to purchase separate pieces of weight lifting equipment that target different
muscle groups, like a bench press, chest press, leg press, and a set of dumbbells.
Of course, this isn't cheap, and it requires a gym space with enough square footage to fit several
weight lifting machines.
Another option is to perform workouts without the use of any machines at all.
You'd be surprised how effective simple push-ups can be, and the same goes for lower body
non-weight workouts like lunges and squats.
Who It Is Best For
Power racks are best for those who want an all-in-one, well-rounded piece of equipment that
delivers everything needed for effective weight training.
It's not ideal for anyone who's limited on space, so always be sure to take exact measurements
before buying a power rack.
Learn More About: How Tall Are Power Racks? (Space Requirements Explained)
Where To Buy
Most fitness brands sell their equipment on third-party sites like Amazon and Walmart.
While it's possible to buy a rack directly from a manufacturer's website, sellers on Amazon
typically offer better pricing (not only on the machine, but also on shipping costs).
Our Favorite Power Rack? See below.

287 Reviews

IRON COMPANY Body-Solid Power Rack

 Ideal for squats, incline presses, flat...
 Wide "walk-in" design
 18 positions, Two heat tempered lift-offs
 Two saber style safety rods
Squat Rack / Half Rack
Half rack is basically one half of a power rack. It does not take a lot of space (in comparison to a
full rack), it’s usually cheaper, but you can’t do as many different exercises with it as you can
with a full rack.
Usually, it’s meant for squats and pull-ups. While power (full) rack can also be used for squats, I
felt obligated to separate the two.
I’ve actually put-together a comprehensive guide about the differences between a full rack and a
half rack.
See Also - Best Half Racks For Home Gyms
Tips For Using
Half racks don't have as many uses as a full rack, but they're still quite versatile.
For that reason, these machines also typically come with a workout chart included, so the best tip
for using one is to refer to the chart for info on proper form and technique.
Muscles Worked
The workouts you can do with a half rack depends on the accessories included.
If you decide to purchase all the bells and whistles, your half rack can serve as an almost
complete home gym system.
You can perform squats, lunges, bench and bar presses, pull-ups, lat pulldowns, rows (with a
pulley system and weight stack), and dips, as well as some abdominal workouts.
That means you can target the muscles of the core as well as the upper and lower body.
Average Cost
Because they're smaller and less-equipped than full racks, half rack systems are generally much
less expensive.
You can find a quality half rack for less than $500. The cost can range anywhere from $200 to
$700, so just set your budget and find a half rack that works.
There are many different types of squat racks, and they are typically priced differently.
Alternatives
Just like with a full rack, there are a few alternatives to buying a half rack. The first is to purchase
separate pieces of equipment, like a lat pulldown machine, a dip station, etc.
Another option is to do your workouts with no equipment at all, which is definitely more budget-
friendly, but not necessarily as effective for strength building.
Who It Is Best For
A half rack is less expensive than a full rack, and it still offers a lot of flexibility when it comes to
your workouts.
It's an excellent choice for starter home gyms or garage gyms with limited space, especially if
you're not willing to spend as much on a full power rack system.
Where To Buy
Half racks are available for purchase on Amazon, Walmart, other third-party retailers, and directly
from the manufacturers.
Check Out Our Favorite Half Squat Rack below!

8 Reviews

Rugged Strength & Fitness Commercial Half...

Cable Crossover Machine

You can usually find a good cable cross-over machine in your local gym.
From my personal experience, a proper gym owns one or two of these machines. They look like
two columns that utilize linear bearings and a pulley system.
Commercial-grade crossovers are usually connected together and they take a lot of space.
On the other hand, you can train basically entire upper body with this machine. Tens of
exercise are available for anyone who can get their hands on a cable crossover machine.
Tips For Using
The main thing to remember when using a cable crossover is to keep your spine and back in a
neutral position.
Also, keep your core engaged and a slight bend in your elbows - never hyper extend!
Muscles Worked
A cable crossover machine mainly targets the pectoralis major muscles, which are found in the
lower region of your chest, as well as the shoulder and back muscles.
Since your core needs to stay engaged with each rep, it's also a great workout for the abs, but
overall, this machine is meant for the upper body muscles.
 Best Cable Shoulder Exercises
 Best Cable Exercises For Legs
 Best Cable Machine Workouts For Arms
 Best Cable Workouts For Abs
 Best Cable Exercises For Back
 Best Cable Exercises For Glutes
Average Cost
Depending on the quality and whether or not you get a plate-loaded or weight stack cable
machine (and the size of the weight stack), they can range anywhere from about $800 to $3000
or more.
Alternatives
There are a lot of alternatives to using a cable crossover, like resistance band crossovers, chest
dips, and one-arm dumbbell bench presses.
Who It Is Best For
The cable crossover is ideal for anyone who wants to strengthen the chest, back, and shoulder
muscles and has the money to spend on a machine and weight stack.
Where To Buy
You can purchase cable crossovers from Amazon, Walmart, or directly from a manufacturer's
website.
Our #1 Cable Cross-Over Machine

84 Reviews

XMark Functional Trainer Cable Machineh, Dual...

 UPGRADED ACCESSORIES PACKAGE: Triple chrome...
 UNMATCHED QUALITY: Our customers have...
 INDUSTRIAL STRENGTH: Weighing over 800 lbs,...
 UNLIMITED EXERCISES: Dual 200 lb weight...
Power Tower

Another machine that definitely must have caught everyone’s attention (mainly because of its
size) is the power tower.
This heavy duty stand consists mainly of a dip station, pull-up bar, back-rest and
sometimes sit-up bar or push-up bars that can be located at the base.
Power towers are quite accessible these days, from various manufacturers in various quality.
You can also get a commercially-graded one, which is of course more expensive. As with most
machines, we’ve put together a guide on power towers as well.
Tips For Using
There are tons of different power tower workouts you can do, so the best tip we can give you is
to avoid overdoing it and make sure to use the right technique with each exercise you perform.
Muscles Worked
Depending on what's included, a power tower allows you to work all of the major muscle groups.
Primarily, you'll be able to focus on the core and upper body.
Average Cost
Power towers can cost anywhere from $100 on the low end to $1000 or more.
Basic power towers tend to only come with the frame while more expensive models come with a
variety of stations for dips, pull-ups, push-ups, and more.
Alternatives
Instead of using a power tower, you can use simple fitness tools like resistance bands, a wall-
mounted pull-up bar, or a set of push-up bars.
Who It Is Best For
Anyone who wants a well-rounded piece of equipment for performing strengthening exercises
without the need for weights can benefit from a power tower.
However, if you're limited on space, you'll probably have to consider another option.
Where To Buy
You can purchase power towers from major retailers like Amazon, Walmart, or directly from a
manufacturer.
Our Top Choice For Power Towers

256 Reviews

Fitness Reality X-Class High Capacity...

 Set Up Dimensions: 63.4 L x 49 W x 83 H...
 2 adjustable handle bars with foam rollers...
 Ergonomically designed 3" thick angled...
 Heavy duty powder coated steel tube frame...

Adjustable Weight Bench

If you are looking for a bench for your home gym, then make sure that you will get an adjustable
one.
The difference in price is generally not very big and you can do hell of a lot more exercises with
an adjustable one.
Most adjustable weight benches come with several incline positions and at least one decline
position. Make sure to look for a bench with these features.
Weight benches are used for a whole range of exercises, including bench press, flyes, abdominal
workouts, etc.
Also, some of them come with included steel bench frame, so you can use them for bench
presses right away.
To save you some time looking for the best weight bench out there, check out our adjustable
weight bench guide.
Tips For Using
The best piece of advice for using an adjustable weight bench is to make sure that your bench is
secure before you start your workout.
After making an adjustment, double check that the knob (or whatever securing mechanism the
bench uses) is tight and locked.
Muscles Worked
Most people use weight benches for upper body workouts with dumbbells or barbells, but
they're also great for working the core and ab muscles.
If your weight bench is secure enough, you can even use it as a dip station for strengthening the
chest, shoulders, triceps, upper back, and lower back.
Average Cost
You should be able to find a quality adjustable weight bench for around $200, but you can easily
spend more depending on the manufacturer, the quality, and the number of adjustments.
Related Article - How To Build Your Own Weight Bench
Alternatives
There are a lot of weight lifting machines designed to target the same muscles as you would with
a bench and dumbbells.
For example, it's possible to use a chest press machine instead of performing bench presses on a
bench, but investing in a machine will cost you a lot more.
Who It Is Best For
Just about anyone can benefit from having a weight bench in their home gym.
It's especially ideal for those who want a versatile, affordable tool for targeting different muscle
groups when lifting with dumbbells and barbells.
Where To Buy
You can find quality adjustable weight benches at Amazon, Walmart, or directly from a
manufacturer like Bowflex or Ironmaster.
We Love This Weight Bench For Home Gyms
ON SALE TODAY

Vanswe Weight Bench, Adjustable Workout Bench...

 【800 Lbs Weight Capacity】Vanswe weight...
 【2.5" Soft Foam Padding】2.5" thick foam...
 【Fully Adjustable...
 【2022 Upgraded】Added a removable leg...
−35%

Hammer Strength Machine

In most well-equipment public gyms, you can come across a hammer strength machine.
This particular piece of equipment uses iso-lateral technology and is specifically patented for
hammer strength. It allows you to do chest exercises uni-laterally to fix any muscle imbalances.[1]
It is designed to copy natural moves of a human body, while at the same time uses the
combination of one-sided movements and arcs to increase one’s strength.
These machines are not available in non-commercial quality for home gym use (at least as of yet).
Tips For Using
Hammer strength machines are specifically designed to mimic our natural motions, so just focus
on moving as you normally would day-to-day.
If a movement feels unnatural while lifting with a hammer strength, then chances are, you're
doing it wrong.
Muscles Worked
This machine mainly focuses on upper body muscles, including the core, triceps, deltoids, deep
shoulder stabilizers and pectoralis major.
Average Cost
Since these are generally only found in commercial gym settings, you probably won't find a
hammer strength machine for less than $2000 (unless you purchase a used one on eBay).
Alternatives
Not many machines allow for the same heavy lifting as a hammer strength, but you can at least
target the same muscles by performing chest presses, bench presses, bicep/tricep curls, cable
crossovers, etc.
Who It Is Best For
These machines are strictly for elite athletes and advanced weight lifters.
If you're new to weight lifting or you've taken a long hiatus from the gym, then it's best to start
with machines that are less advanced than this one.
Where To Buy
There are currently no fitness brands or retail sites that sell residential-grade hammer strength
machines - you'll have to go to your local gym to use one of these!

Chest Press Machine

Chest press machine is also a standalone piece of equipment and should be included in our list of
the gym equipment names.
The machine works the same pectoral muscles as a bench press, although the design is a bit
different.
You are actually pushing in front of you two mechanical arms loaded with heavy weight plates.
While chest press machines are not really that popular, you can still find several of them online in
non-commercial quality, which is great for home gym enthusiasts.
If this type of machine caught your eye, we put together a comprehensive guide to the best chest
press machines.
Tips For Using
After adjusting the seat of the machine and setting the weight stack, sit down and set your feet
firmly on the floor, about shoulder-width apart.
As you grasp the handles, keep your wrists in line with your forearms and extend your arms
outwards as you exhale.
For the best results with a chest press, pause briefly with your arms fully extended, and then start
bending your elbows - slowly! - as you come back to the starting position.
Muscles Worked
This exercise targets the pectorals, which are the main muscles of the chest.[2]
It also strengthens the biceps and the large muscles in the shoulder and back, so all-in-all, it's a
well-rounded workout for the upper body.
Average Cost
It's possible to find a plate-loaded chest press for around $500, but more realistically, you'll have
to spend anywhere from $1000 to $3000 for a machine with a large weight stack and a good
amount of adjustability.
Alternatives
There are lots of chest-focused workouts out there - who doesn't want defined pecs?
Some of the best alternatives to using a chest-press machine include bench presses with
dumbbells or barbells, and even simple push-ups can help to define your chest/back/shoulder
muscles.
Learn More: Chest Press Vs Bench Press (Best For Muscle Building)
Who It Is Best For
As long as you don't have limited mobility in your shoulder joints, you can benefit from chest
press exercises.
Many people who use the chest press machine just want to get well-defined pecs, but this
workout is actually great for strengthening a lot of muscles we use in our day-to-day lives.
Where To Buy
Chest press machines are available on big consumer sites like Amazon and Walmart as well as
small fitness supply sites and fitness equipment manufacturers.
The #1 in Chest Press Machines

14 Reviews

Fitking ISO Chest Machine - Plate Loaded

 Flat or Incline Press
 Plate Loaded
 Holds 360 lbs
Pec Deck Machine
This particular machine is designed, similarly like chest press machine, to isolate chest
muscles, specifically pectoral muscles.
The machine is used in a seated position with your elbows at 90 degrees and the point is to
use the two mechanical arms to bring them together in front of your face.
The main point is to stay in the same sitting position and not to bend over or move. Besides
pectoral muscles you also strength your deltoids (shoulder muscles).
Several multi-functional machines (non-commercial grade) also include pec deck.
Tips For Using
Using a pec deck is very similar to using a chest press machine, but instead of pushing outwards,
you'll be pulling your arms inwards towards each other, which allows the pectoral muscles to
contract.
Always make sure to adjust the seat and weight stack before doing a set of reps.
If the pec deck machine you're using has resting pads for the forearms, make sure to bend your
arms at a 90-degree angle and keep your elbows at chest level.
Muscles Worked
The pec deck works both your chest and its supporting muscles, primarily focusing on your
pectoralis major.
By strengthening the chest muscles, you're also able to enhance your torso muscles and stabilize
your shoulder blades.
Average Cost
It's possible to find a budget pec deck machine for around $500, but if you want a fully-loaded
weight stack and quality construction, plan on spending $1500 or more.
Alternatives
Some alternatives to using a pec deck machine include bench presses with dumbbells or barbells.
A chest press is also extremely effective for defining the chest, pecs, shoulders, and upper back.
See Also: Reverse Pec Deck Alternatives
Who It Is Best For
Basically anyone can benefit from using a pec deck machine.
These machines aren't necessarily ideal for all home gyms since they cost a lot, they take up
space, and they're not overly versatile, so keep those things in mind before buying one for home
use.
Where To Buy
While there are a few options for pec decks on sites like Amazon and Walmart, you'll have a lot
more options if you browse around on different fitness supply and fitness manufacturer websites.
Our #1 Pec Deck Machine For Garage Gyms!

View Price @ Rogue Fitness

Preacher Curl Bench

This piece of equipment focuses on bicep development, specifically targets brachialis (lower
bicep).
Preacher curl benches can use either weight plates, or an included weight stack. But usually,
weight stacks are included in commercial-grade equipment only.
The machine does not take a lot of space and there are plenty of them available online. You can
find our top rated preacher curl benches here.
Tips For Using
Because you'll use your own set of dumbbells or barbell weights with a preacher curl bench, it's
important to choose weight according to your current fitness level.
It's best to err on the side of "too easy" in order to avoid a bicep or elbow injury - you can easily
move up in weight if you need more of a challenge.
Muscles Worked
Whether you are standing, sitting, using a barbell or dumbbell set, the main muscle that preacher
curls target is the brachialis, which is the lower portion of the bicep.
This muscle is needed for proper flexion of the elbow, so it's definitely an important one.
Read Also - Best Short Head Bicep Exercises
Average Cost
Ultimately, the cost of a preacher curl bench depends on what's included, like whether or not it
comes with an EZ bar for bicep curls or if it has an included leg developer station (which a lot of
them do).
You should be able to find a quality standalone preacher curl bench with no add-ons for about
$200.
Alternatives
Preacher curl benches are all about the biceps, so the obvious preacher curl alternative is to
perform bicep curls using dumbbells or barbells.
Who It Is Best For
If you want stronger biceps - who doesn't?! - then a preacher curl bench is for you. It's an
amazing tool for isolating the lower bicep muscles, which can ultimately improve elbow motion
and flexion.
Where To Buy
There are tons of options for this type of weight lifting bench on Amazon, or you can purchase
directly from a manufacturer's website or fitness supply store.
Our Favorite Preacher Curl Bench For Garage Gyms

404 Reviews

Valor Fitness CB-5 Arm Curl/Preacher Curl...

 HEAVY DUTY- This preacher curl bench is...
 HIGH DENSITY- Designed with high-quality and...
 DUAL POSITIONS FOR VARIETY OF ARM CURLING -...
 LONG SAFETY CATCHES- This workout bench has...
Lat Pulldown Machine
These machines are especially designed to train your back and chest by pulling down a barbell
via a pulley system.
They are available either with included weight stack or without it. The ones without it work with
either standard or Olympic weight plates.
If you’ve never trained with a lat pull-down machine, I’d suggest trying one in your local gym,
then decide for yourself if you want it in your home gym.
Some excellent and affordable lat pulldown machines can be found here.
Tips For Using
When using a lat pulldown, one of the most common errors is failing to pull the bar down far
enough.
Doing this means that you won't get the full effect of the workout, and you'll be doing your
upper body muscles an injustice.
As you bring the bar down, lower it all the way to your chin before slowly releasing it upwards.
Your grip should be just slightly wider than your shoulders, and your elbows should be pointed
down towards the floor the entire time.
See Also - How Much Lat Pulldown Weight
Muscles Worked
As the name suggests, this machine focuses on the lats, which are the large muscles that stretch
across the back.
You should also feel some tension in the biceps, but if you feel it in your biceps more than your
lats, you're probably using your arms too much (you should primarily be using your back muscles
to pull downwards).
Average Cost
A lat pulldown machine can cost anywhere from $500 to $3000 or more. Cheaper machines
usually don't come with a weight stack included, so be mindful of that before you purchase one.
If you want to save some money and space, you can take a look at our favorite wall-mounted lat
pulldown machines.
Alternatives
There are lots of alternative exercises that work the same muscles as a lat pulldown machine, like
pull-ups and chin-ups, barbell pullovers, dumbbell pullovers, and dumbbell rows.
Who It Is Best For
If you're hoping to strengthen your back muscles and you're sick of doing endless chin-ups, this
machine will be a great addition to your home gym.
Lat pulldown machines are beneficial and super versatile. However, it's best to first try it out in
your local gym to see if it's worth the investment.
Where To Buy
Lat pulldown machines are available for purchase from fitness supply retailers, fitness brands, and
online stores like Amazon.
We Love this Lat Pulldown Machine by Vanswe

459 Reviews
LAT Pulldown Machine Low Row Cable Pull Down...
 【Versatile】High and low pulley stations...
 【Super Solid】Built to last with 2-inch x...
 【Smooth Lat Pull Movement】Enjoy a smooth...
 【Suits Two Size Plates】Use both standard...
Roman Chair

Our list of gym equipment names continues with Roman chairs. These mechanical chairs
are designed to provide workout for lower back and abdomen.
They are quite popular among home gym enthusiasts, simply because they target muscles other
machines don’t, they do not take much space and are affordable.
You find more details on roman chairs in this guide.
Tips For Using
This is a versatile piece of equipment that can be used for a lot of different exercises, so the best
piece of advice is to take advantage of that.
In addition to basic sit-ups and back extensions, use the "chair" for more unique movements like
leg raises, or even hold a weight plate to up the challenge.
Read More - Best Roman Chair Exercises
Muscles Worked
The roman chair is designed specifically to strengthen the lower back and abdominal muscles,
but this piece of equipment can also be used to target some lower body muscles as well, like the
glutes and hamstrings.
Average Cost
Compared to other pieces of more intricate equipment, roman chairs are simple, and therefore
extremely affordable. You should have no trouble finding one for ~$150.
Alternatives
The main reason to get a roman chair is to be able to effectively perform back extensions, but
there are other ways to make this happen.
If you don't have access to a roman chair, one of the best alternatives for reverse hyperextensions
is to do several reps of front-lying supermans.
Who It Is Best For
Anyone can benefit from back-strengthening, especially people who work office jobs and sit at a
desk all day long.
A sedentary lifestyle can quickly result in bad posture and back pain, and a roman chair can help
prevent this.
Where To Buy
In addition to eCommerce stores like Amazon, roman chairs can be purchased from fitness
companies and equipment suppliers.
Top Roman Chair On the Market

202 Reviews
Valor Fitness CB-13 Adjustable Roman...
 HEAVY DUTY BENCH/CHAIR- The CB-13 is...
 DUAL LAYERED PAD- The high-quality,...
 VERSATILE MACHINE BENCH- Use our Roman...
 STEEL FOOT PLATE- The sturdy steel foot plate...
Leg Press Machine

If you haven’t heard of a leg press machine, then I guess you are really new in the gym business.
Besides squats, leg press might be the 2nd most practiced leg exercise.
Leg press machine can work in two separate, yet similar ways.
Both start in the sitting position (either flat or incline), then you are either pushing weight stacks
with your legs in front of you, or you are pulling yourself away from that weight stack.
If you want to add this machine to your home gym, jump over to our review of the best leg press
machines.
Tips For Using
The leg press machine is suitable for beginners, but there are still several common mistakes made
that can lead to injury.
The main things to remember are to keep your feet positioned about hip-width apart, and never
lock your knees to the point of hyper extending as you straighten your legs.
Related Article - Leg Press Foot Placement Guide
Muscles Worked
This machine is entirely focused on the lower body. The specific areas you can expect to
strengthen with a leg press are the quadriceps, hamstrings, and gluteus maximus muscles.
Average Cost
Leg presses are bulky machines, and since the lower body can generally lift more than the upper
body, more weight plates are required in the stack.
For those reasons, it won't be easy to find a leg press for less than $1500 (at least not a quality
one).
Alternatives
One of the best leg press alternatives is the squat. Squats are a fantastic way to strengthen the
thighs as well as the glutes, and the same goes for lunges.
For more of a challenge, feel free to hold a weight plate against your chest while you squat or
lunge.
Who It Is Best For
If you want to strengthen the lower body and you don't suffer from a knee, hip, or ankle injury
that keeps you from lifting, the leg press is for you.
Just about anyone who weight trains regularly uses the leg press.
Learn The Differences: Leg Press Vs Squat (Benefits & Which Is Best For You?)
Where To Buy
As it's one of the most popular weight machines, you can find leg presses just about anywhere
(Amazon, Walmart, fitness websites, etc.) for both at-home and commercial gym use.
#1 in Leg Press Machine - TDS Premier Vertical Leg Press
 41 Reviews

TDS Premier Vertical Leg Press with 1000LB...

Leg Extension Machine

Leg extension is a great exercise, which basically isolates quadriceps muscles, specifically the
frontal part of thighs.
It is designed to increase quadriceps’ size and strength, but you must be careful to do it correctly,
otherwise you are risking injuring your knees.
It is one of the few exercises that effectively isolates quadriceps. These leg machines can be
purchased in non-commercial grade quality as well and are usually affordable.
Tips For Using
Even beginners to weight training can easily use a leg extension machine, but the key is to get
the seat and lever adjustments just right before you start.
The pad should be positioned at the top of your lower legs at the ankles and your knees should
start at 90 degrees.
Once your ankles are secure under the pad, start extending your legs upwards as you exhale, and
avoid locking your knees at the top.
After a few seconds, slowly release back down to the starting position.
Muscles Worked
This workout is all about isolating the quadriceps, which are the large muscles at the front side of
the thighs. Very few machines are able to target and isolate the quads like this one.
Average Cost
Depending on the lever style and whether or not a weight stack is included, leg extension
machines for home use can range anywhere from $200 to $1000.
However, commercial-grade models are typically closer to $3000.
Alternatives
Squats, which require no tools or machinery whatsoever, are a great alternative to using a leg
extension machine.
The leg press is another option, although a leg press machine is geared more towards the entire
lower body rather than isolating the quads.
Who It Is Best For
If you want rock-solid thighs that are strong and defined, then a leg extension machine is for you.
Most lower body workouts focus on the hamstrings, so this machine will allow you to get your
quad game on point.
Read Also - Leg Press Vs Leg Extension
Where To Buy
While there are a few leg extension machines available on Amazon, most of these options don't
come with included weight stacks.
If you're looking for the whole package - including a weight stack - then check out your favorite
fitness brands.
#1 in Leg Extension Machine - Body-Solid Pro Dual Leg Extension & Curl Machine

2 Reviews
Body-Solid DLEC Pro Dual Leg Extension and...
 Custom designed biomechanical seat with a...
 Oversized 9" diameter self-adjusting leg pad...
 Leg pad has 7 adjustments for both leg curls...
 Pop-pin adjustable thigh hold-down pad...
Leg Curl Machine

Curls are basically reverse extensions that work your hamstrings. Your legs start in the near 180-
degree position, then you pull them back to your buttocks. These machines can differ in design.
There is the upright position design and then flat design, where you lay on your stomach. These
are usually of commercial-grade quality and can cost a lot.
On the other hand, you can definitely find some affordable ones as well.
Don’t forget to check my leg extension machine guide, these machines can be usually used for
curls as well, so you can kill two birds with one stone.
Tips For Using
Most leg curl machines have you lying flat on your stomach with the space between your calves
and ankles tucked behind a lever.
Once you're in position and your legs are straight, starting bending your knees while keeping
your thighs, stomach, and chest pressed firmly against the pad.
If you find that your movements are jerky and it's hard to move the weight stack in one smooth
motion, chances are, you're using too much weight.
Muscles Worked
Leg curls are often referred to as hamstring curls, and that's because they target the hamstrings
more than any other muscle in the lower body.
However, you'll also be able to strengthen the calf muscles, glutes, quads, and shins by regularly
using a leg curl machine.
Average Cost
Most leg curl machines you find online are meant for commercial use, and these range from
$2000 to $4000.
There are, however, a few residential-grade leg curl machines (which often double as leg
extenders as well) that you can find for around $500.
Alternatives
Any exercise that targets the back of the legs can serve as a good alternative to using a leg curl
machine.
An easy option that requires no equipment is the standing leg curl, or you can add a resistance
band to increase the intensity.
Who It Is Best For
If you want a strong backside, primarily in the upper legs, the leg curl machine is an awesome
tool.
Many people don't realize that having strong hamstrings can actually protect the knees, so if you
want to prevent a knee injury, start doing some leg curls.
Where To Buy
Searching for a residential-grade leg curl machine won't get you very far.
You're better off browsing through leg extension machines that offer the leg curl function - there
are quite a few of these on Amazon's online store.
#1 in Leg Curl Machine - Deltech Fitness

124 Reviews

Deltech Fitness Leg Extension/Leg Curl...

 Heavy Gage Steel Tubing with tough powdercoat...
 Uses standard or olympic plates with included...
 Upper and Lower Leg Pads adjust in and out 4"...
 Top Grade Vinyl and High Density Foam Padding
Calf Raise Machine
These machines are not technically machines, but rather just steel stands, where you keep
extending your full body up a few centimeters while your feet partially stand on a steel tube.
This way you can effectively train your calves.
Of course, there are also machines designed just for calves training and they are basically steel
stands with available weight that can be put on your shoulders, thus adding weight to your calves
as well.
Tips For Using
One of the most common mistakes for using a calf raise machine is to use a lot of momentum
when lifting the heels.
For the best results, the motion needs to be slow and smooth, both as you raise the heels up and
as you bring them back down to the floor.
Muscles Worked
Both seated and standing calf raises are all about toning the calves. While doing so, you'll also be
able to simultaneously strengthen your ankles and feet.
Average Cost
There's not much to this machine, so it's easy to find one that fits within a home gymer's budget.
You can find a calf raiser for less than $200, or a more versatile model for around $500.
Alternatives
Standing calf raises are the best alternative to using a calf raise machine.
This is a very basic moves that involves moving from a flat-footed position to the balls of your
feet while standing, but it's surprisingly effective if you incorporate it into your regular fitness
routine.
If you want something more cardio-intensive, try jump roping. The jumping motion not only gets
the heart pumping, but it also tones the calves quite nicely.
Learn More: 10 Best Seated Calf Raise Alternatives: No Machine Exercises
Who It Is Best For
The calf raise machine is for anyone who wants an effective tool for toning the calves. However,
this machine isn't considered a necessity by any means.
There are a lot of other ways to get strong calves that don't require any equipment at all.
Where To Buy
Even though calf raise machines aren't considered a common fixture in home gym spaces, they're
easy to find on fitness supply sites and major online stores like Amazon or Walmart.
#1 in Calf Raise Machine - XMark 11-Gauge Seated
ON SALE TODAY

359 Reviews

XMark Seated Calf Raise, Weight Plate Loaded,...

 Dreading leg day just became a thing of the...
 Our Plate-Loaded Calf Raise Machine is a...
 In addition to the tailored finish of the...
 Luxury matters, especially when it’s...
−11%

GHD Machine
GHD machines or also known as glute ham developers are great machines to develop your
glutes and hamstrings. The machine does help with that by utilizing sit-ups and back
extensions.
These GHD machines can be a bit pricey, but some of them are definitely worth the price if you
want to focus on that area.
Not everyone is familiar with the short-term GHD and the also the purpose itself of the machine,
so I felt obligated to add it to our gym equipment list.
Tips For Using
The way you use your GHD machine depends on the specific workout you're about to do.
It can be used for hamstring curls, back extensions, and core workouts, and each movement will
look different from the next.
Many glute ham machines come with an instructional manual on how to use it for various
exercises, so you'll definitely want to refer to this if you're unfamiliar with GHDs.
Muscles Worked
A glute ham developer makes it easy to develop your hamstrings and glutes while simultaneously
doing sit-ups and back extensions.
While increasing the strength of these muscles is possible without a glute ham machine, you're
unlikely to get the same results that you would by using a GHD machine.
Average Cost
There are quite a few GHD machines available for home use right now, and you should expect to
spend at least $700 if you want a quality one.
This may seem a bit steep for a machine that doesn't use a weight stack, but it actually offers a
lot of the same benefits as a leg curl + leg extension machine.
Plus, it allows for intense core workouts as well.
Alternatives
The best alternative for developing your glutes and hamstrings is to use a leg curl machine.
If you prefer to use no equipment at all, there are quite a few isometric exercises you can do that
will strengthen your backside.
Also Check Out - Glute Ham Raise Alternatives
Who It Is Best For
Anyone who wants a toned booty and strong hammies can benefit greatly from having a GHD
machine at home.
Of course, this isn't a cheap piece of equipment, but it's a small price to pay for strong glutes,
hamstrings, and core muscles.
Where To Buy
You can find GHD machines available on sites like Amazon and Walmart, so you should have no
trouble finding one online. Just be sure to check out the reviews before you make a purchase.
#1 in GHD Machine - REP GHD Commercial

40 Reviews

Rep Fitness V2 GHD - Glute Ham Developer -...

 REP Glute-Ham Developer (GHD) is made for...
 BEARING SYSTEM for the footplate to make fast...
 COMMERCIAL QUALITY for a home gym price. 42"...
 WHEELS on the back of the GHD to make moving...
Leg Abduction Machine

Another machine that is not very well known is called leg abduction machine.
The primary focus of this machine is to increase the strength of the hip abductor
muscles, which are tensor fasciae latae, gluteus minimus and luteus medius.
They are often available in well-equipment public gyms. It’s actually one of the very few machines
that will allow you to rotate your legs at the hip joint.
We have reviewed several excellent hip abductor machines in this article.
Tips For Using
Even though there are several benefits to using a leg abductor (also called a hip abduction
machine), there is a high risk of injury if you use the wrong form.
You especially want to be mindful of your pelvic position.
Don’t allow the back to arch since this will tip the hips forward and place your muscles under
excessive stretch, and too much muscle stretch can result in strains, or worse, tears.
Muscles Worked
The main focus of the leg abductor machine is to strengthen and increase flexibility of the outer
hip muscles.
Leg adduction machines, on the other hand, focus on the inner thigh region.
Average Cost
Most leg abduction machines also allow for the adduction movement, so you're basically getting
two weight machines in one.
Unfortunately, they don't come cheap, and commercial-grade models usually cost more than
$2000.
Alternatives
Instead of getting a pricey abduction machine, you can get a simple tool called a "leg stretcher"
that focuses on stretching the hip muscles.
A leg stretcher doesn't include a weight stack, but it at least allows you to increase flexibility and
mobility of the hip flexors.
Who It Is Best For
The abduction movement can impact more than just the legs; it also plays a role in improving
core stability and general flexibility (especially in the hips).
So if you want strong hip flexors, a stronger core, and more flexibility, this is an awesome
machine for getting there.
Where To Buy
You can find leg abduction machines as well as simple (and much more affordable) leg stretchers
on Amazon, at Walmart, from local fitness supply stores, or on the websites of major fitness
brands.
#1 in Leg Abduction Machine - Body-Solid GIOT-STK

11 Reviews

Body-Solid Inner and Outer Thigh Machine

 Combines both abductor and adductor exercises...
 5 range of motion adjustments to accommodate...
 No cable change design with swiveling knee...
 Side stability handles for better positioning
Home Gyms (All-In-One Machines)

For anyone looking for an all-in-one strength training solution, one of the best pieces of
equipment to have at home is the home gym.
A home gym comes with everything you need to build muscle mass and tone every muscle group
throughout the body, and some even come with a rowing station for cardio workouts.
Most home gyms are built around a sturdy steel frame and come equipped with multiple lifting
stations to target the lower and upper body as well as the core.
They’re generally centered around an adjustable weight bench for chest presses, bench presses,
and more.
Check out our complete guide to the best all-in-one home gyms here!
Tips For Using
As soon as you have your home gym set up, you’ll probably be tempted to jump right in and see
all that it has to offer. But our advice to you is to take things slow and try not to overdo it.
Because it’s such a comprehensive and versatile piece of equipment, it’s easy to get carried away,
so try to focus on one muscle group at a time to minimize the risk of strain or injury.
Muscles Worked
There’s essentially no limit to what you can do – and what muscles you can work – with a home
gym.
This piece of equipment is specifically designed to work out the entire body, so you can easily go
from working the lats and pecs to the quads and hams.
Average Cost
Unfortunately, home gyms don’t come cheap, and why would they? They include everything you
need to get in a solid workout, so don’t expect to spend less than $500.
The good news is that this is a small price to pay compared to buying separate pieces of lifting
equipment, which would definitely cost you more in the long run.
Read More - How Much Does A Home Gym Cost?
Alternatives
The best alternative to using a home gym is to go with a power rack or power tower instead.
Both options are extremely versatile, and just like a home gym, they make it possible to
accomplish all of your fitness goals related to strength training.
Who It Is Best For
Anyone who wants an all-in-one setup for working out at home can benefit from having a home
gym.
Just keep in mind that they’re extremely large, so of course they’re not ideal for anyone who’s
short on space.
Where To Buy
You can purchase a home gym directly from a fitness manufacturer that makes them, or buy
yours on a retail site like Amazon or Walmart.
Our Favorite All-In-One Home Gym - Bowflex Blaze Home Gym Reviewed
ON SALE TODAY

2,571 Reviews
Bowflex PR1000 Home Gym
 25plus exercises that cover the entire body
 Over 200 lb. Power Rod resistance
 Multiple cable pulley position allows you to...
 Bench converts to a rolling seat for aerobic...
−25%

Smith Machine

The Smith machine is designed specifically for weight training and heavy lifting.
It looks very similar to a power rack or cage, but it consists of a barbell that is fixed within steel
rails, allowing only vertical movement up and down.
This machine can be used for squats, bench presses, bicep curls and deadlifts - just to name a
few. It’s a great tool for anyone new to strength training, or looking to improve their form
while lifting.
Best of all, it allows you to use heavier weights, more than you would be able to use on a free
rack.
Learn More: Smith Machine Bar Weight (Complete Guide In LBS & KG)
Tips For Using
Whether you’re using the Marcy Smith machine or another popular model, always start out with a
realistic amount of weight based on your experience.
Even though this machine does allow for heavier lifting, the best way to avoid an injury is to know
your limitations.
Related Article - Which Way Do You Face On A Smith Machine?
Muscles Worked
The muscles you target with your Smith machine depends on the specific lifting workout you’re
doing.
For squats, you’ll be working your lower body, but for bench presses, it’s all about the upper
body muscles.
Also Check Out - Can You Deadlift On A Smith Machine?
Average Cost
This machine isn’t cheap, so don’t expect to find one for less than $1500. On average, Smith
machines cost about $2500 to $3000.
Alternatives
Free lifting is definitely another option for strength training. However, if you want a safe way to
lift heavy weights, then a Smith machine is where it’s at!
Related Article: 11 Best Smith Machine Squat Alternatives
Who It Is Best For
If you’re not interested in getting jacked through weight training, then a Smith machine probably
isn’t the wisest investment for you.
But if you want a safer way to lift large volumes, then you can definitely benefit from having one
in your home gym.
Where To Buy
You can find several decent Smith machines on Amazon and Walmart, or you can purchase yours
from fitness supply stores like Dick’s Sporting Goods.
Our Favorite Smith Machine Model

Marcy Smith Machine Cage System Home Gym...

 You don’t have to switch between various...
 Cage size – 70” L x 84” W x 86” H |...
 Equipped with multi-grip pull-up bars, this...
 Full assembly required | Equipped with...

Abdominal Bench

An ab bench looks very similar to an adjustable weight bench, with one big difference. This piece
of equipment is completely focused on isolating the abdominal muscles for a rock hard 6-
pack.
Ab benches provide a full range of abdominal resistance for intense core training workouts.
The back padding features a curved design, which delivers a more intense abdominal contraction
with each rep, therefore delivering much better results than simple crunches or sit ups.
Tips For Using
The abdominal contraction you experience when using an ab bench has a lot to do with the
weight plate you use.
The more weight, the more challenging your ab workout will be, but if you’re finding that it’s
difficult to keep proper form, we suggest going down in weight before working your way back
up.
Read More - Best Transverse Abdominal Exercises
Muscles Worked
This one’s obvious – the abs! There aren’t many machines out there that isolate the abdominal
muscles as effectively as the ab bench.
Average Cost
Even the best-rated ab bench won’t drain your bank account; you can easily find one for less than
$200.
Just keep in mind that some benches don’t come with the weight plates included, so you’ll want
to factor that into the overall cost.
Alternatives
Crunches, sit-ups, and other equipment-free ab exercises are a decent alternative to using an ab
bench.
You can also use a roman chair, which costs about the same on average as an abdominal bench.
Who It Is Best For
Anyone who wants a reasonably-priced piece of equipment for targeting the abdominal muscles
can benefit from having an ab bench at home.
Where To Buy
Just like most fitness equipment, you can find all the best ab benches on sites like Amazon and
Walmart, or head to your favorite fitness brand’s website.
Check Out Our Favorite Ab Bench Below

2,618 Reviews

Fitness Reality X-Class Light Commercial...

 Set Up Dimensions: 64” L x 28.8” W x...
 1 flat and 3 decline bench adjustments and 14...
 Sweat and moisture resistant double stitched...
 Transportation wheels for easy moving from...

Bench Press

The bench press is a common fixture in both commercial and home gym settings, and if you’re
into weight lifting, there’s a good chance you’ve used one of these.
It’s made up of a bench centered between two metal legs that hold a barbell and weight plates.
Some bench presses even come with add-ons like a leg extension station, but most focus solely
on delivering a tool for safely performing presses.
Tips For Using
There are a few very important things to keep in mind when performing a bench press, especially
if you don’t want to damage your shoulders in the process.
Start by keeping a tight grip on the bar at all times and your elbows tucked so that they end up
at a 45-degree angle from your sides.
As you unrack the barbell and bring it towards your chest, make sure to take a deep breath, and
then exhale as you press back up.
Muscles Worked
A conventional bench press focuses on strengthening the pecs, anterior deltoids, and triceps. It
also works the core as you’re supposed to keep your abs engaged while performing one.
Average Cost
The total cost of a bench press machine depends on whether or not weight plates are included.
If they’re not, you can find a quality press for about $300, but then you’ll have to factor in the
cost of weights.
Alternatives
The best alternative to using a bench press is to choose machines or fitness accessories that
focus on the chest and pecs, shoulders, and biceps/triceps.
That would include the pec deck machine, chest press, or hammer strength machine.
See Also - Decline Bench Press Alternative
See Also - 12 Bench Press Alternatives (Substitutes For Reduced Pain)
Who It Is Best For
If you want jacked pecs and strong shoulders, then this machine is for you.
Compared to other weight lifting equipment, it’s affordable, but just know that it’ll take up a lot
of space in your home gym.
Where To Buy
This is one of the most used pieces of gym equipment, so finding a bench press that fits your
budget should be easy.
You can buy one on Amazon, at Walmart, or from fitness brands like Marcy or Powertec.
Learn More: How To Make Your Own Bench Press At Home (DIY Build Guide)
Our #1 Bench Press Machine
ON SALE TODAY

5,936 Reviews
Marcy Olympic Weight Bench for Full-Body...
 PREMIUM STEEL CONSTRUCTION – Constructed...
 DUAL-FUNCTION LEG DEVELOPER – Dual-features...
 SEAT SLIDING TRACK – This exercise...
 WEIGHT PLATE STORAGE POSTS – This complete...
−5%

Seated Row Machine

Most of us are familiar with the rowing machine, but have you heard of the seated row weight
machine?
The movements required to lift weights with a seated row are actually very similar to the upper
body movements of using a cardio rower, but the focus with this is more on muscle
strengthening and less on cardio.
With a seated row machine, you’ll grasp handles that are attached to weight plates and draw
your arms back. The movement is simple, yet it’s great for strengthening the back, arms, and
chest.
Tips For Using
With a cardio rower, the entire body is moving rapidly as it slides back and forth on a track.
With a row weight machine, on the other hand, you should keep everything except your arms as
stationary as possible, and the movement should be slow and controlled.
Muscles Worked
The main reason for using a seated row machine is to strengthen the hard-to-reach back
muscles, including the lats and spinal erectors.
The biceps will also be targeted as you draw your arms and elbows towards the body, but not
nearly as much as the back.
Average Cost
Just like cardio rowing machines, seated row weight machines are all across the board when it
comes to how much they cost.
If weight plates aren’t included, you can get one for as little as $300, but others cost as much as
$3000.
Alternatives
Even though it’s much more cardio focused, using a rowing machine will strengthen all the same
muscles (in addition to improving heart health). For strength training though, the best alternative
is the lat pulldown machine.
See Also - Best Gym Equipment For Back Day
Who It Is Best For
Strengthening the back isn’t easy, but thanks to this machine, it’s possible to isolate the lats as
well as the biceps.
So if you want an effective tool for increasing lateral muscle mass, this is worth investing in.
Where To Buy
You can find some quality options for a seated row machine on Amazon or Walmart, or go with a
commercial-grade model from big brands like Rogue Fitness.
Top Rated Seated Row Machine

161 Reviews

Valor Fitness Adjustable Seated Row Machine -...

 HEAVY DUTY BACK ROW MACHINE- The CB-14 is...
 INDEPENDENT ARMS- Each arm on this Seated Row...
 VERSATILE GRIPS- This workout machine...
 ADJUSTABLE- The seat pad adjusts in 4...
Hack Squat Machine
Unless you’re into some serious weight lifting, you probably haven’t heard of the hack squat
machine.
It’s true that it’s not nearly as common as the leg press or squat rack, but that doesn’t mean you
shouldn’t give it a try.
The hack squat is a heavy-duty machine for lower body strength training, and most models
allow you to do leg presses, hack squats, forward thrusts, and calf raises.
Unlike a leg press or squat rack, this one is more geared towards heavy lifting, and some even
have bars that can hold up to 1000 pounds in weight plates.
Tips For Using
If you’re using this machine for hack squats, here’s what to do. Stand with your feet shoulder-
width apart, toes slightly out, core braced, and chest up.
Initiate a basic squat movement with the hips back and knees bent, making sure that they fall out
and not in.
Pause when your thighs reach about parallel to the ground, then push through your entire foot
to return to the starting position.
Related Article - How To Use A Hack Squat Machine
Muscles Worked
A hack squat works the entire lower body, including the glutes, hamstrings, quads, and calves, as
well as the core muscles.
The main emphasis is on the quads, so expect that the front of your legs will be feeling it the next
day.
Average Cost
This is a very large machine that utilizes heavy weight plates, so the average cost is about $2000.
However, you can find a more basic squat alternative for around $1000.
Alternatives
Equipment free squats are a decent alternative to hack squats, but they don’t compare in terms
of building muscle mass.
Another option is to use a leg press machine or do squats using a Smith machine.
Learn More: Hack Squat Vs Leg Press (Difference Between Leg Machines)
Who It Is Best For
Hack squats aren’t for everyone; they’re mostly geared towards power lifters and body builders,
so if you’re not interested in building some serious muscle mass, there’s really no need to
purchase one of these for your home gym.
Where To Buy
Aside from using one at your commercial gym, you can find hack squat machines on retail sites
like Amazon and Walmart, or from fitness brands like TDS and Powertec.
Our No.1 Hack Squat Machine
ON SALE TODAY

TDS 4-Way Hip Sled to use as Leg Press, HACK...

 4-WAY Hip Sled to use as LEG PRESS, HACK...
 4 Wheels - each rated 750 lbs., 4 Side Thrust...
 1000 lb capacity. Sizes: 37"W X 80"D X 52"H -...
 Olympic Plates are not included. Redesigned...
−5%

Weight Plates

Standard and Olympic weight plates can be used on a variety of different weight machines as
well as for free lifting workouts.
Having your own weight plates at home gives you the freedom to lift based on your fitness goals
and limitations, and even beginners to weight lifting can benefit from owning a full set.
Before buying weight plates, you have to decide between going for a standard set or Olympic
weights.
Olympic weight sets are generally more expensive, but the added cost is worth it if you want a
higher-capacity, more durable weight set for lifting at home.
Tips For Using
There is a wide range of unique exercises you can do at home with weight plates.
While they’re usually used in conjunction with a barbell, you can actually work a lot of different
muscle groups just by holding a weight plate.
For example, you can increase the challenge of doing squats by holding a weight plate while you
do them.
To do this, start in a squat position and make sure your back is straight. As you move back to the
standing position, raise the plate over head – that's it!
Read More - Olympic Vs Standard Weight Plates
Muscles Worked
There’s no limit to the muscles you can work while using a set of weight plates.
More often than not, they’re used for working the upper body muscles, but they can also be used
for core and lower body workouts.
Average Cost
There are a few things that determine the cost of a weight plate set. The price you pay depends a
lot on what’s included in the set; if more plates are included, then you can expect to pay more.
Read More: Why Are Weight Plates So Expensive?
Learn About: How Many Weight Plates Do I Need? (Minimum For Home Gym)
Alternatives
For weight training, the best alternative is to have a set of dumbbells or an all-in-one adjustable
dumbbell.
Another option is to invest in individual weight machines, but this will cost a great deal more
than buying a weight plate set and a barbell.
Who It Is Best For
If you want to get jacked with free lifting, or you have weight machines that are compatible with
weight plates, then you can benefit from having your own set of standard or Olympic plates.
Where To Buy
You can find weight plate (both Olympic and standard) on retail sites like Amazon, at sporting
goods stores like Dick’s, or from fitness brands that specialize in weight training.
Our Pick For The Best Weight Plates

691 Reviews

XMark Olympic Bar Curl Bar with Weights ,...

 Includes a 95 lb set of XMark TEXAS STAR...
 Look no further. The unique TEXAS STAR...
 The XMark Olympic EZ curl bar places your...
 Rubber, by its very nature, is tough and...
Sled Push

Unless you’re super into CrossFit, you’ve probably never heard of “dog sledding” in relation to
fitness training.
But it’s definitely a thing, and using a high weight capacity sled is an effective way to get
jacked while also getting in some cardio.
A dog sled is designed with a steel base and set of handles, and weight plates are loaded onto
the base – some can hold as much as 500 pounds.
Once the weight is loaded, you’ll just push the sled to build muscle as well as improve cardio
health.
Tips For Using
Because of their heavy weight capacity and floor-sliding design, you’ll definitely want to go with a
sled that comes with some sort of floor protection.
For instance, the Rogue Dog Sled comes with the option for protective plastic skis, which are
designed to reduce the risk of floor damage when training in an indoor gym.
Muscles Worked
You’ll be using your entire body weight to push the sled once the weights are loaded, so sledding
is considered a total-body workout.
It’s especially great for the lower body muscles, including the glutes, hamstrings, quads, and
calves.
Average Cost
Right now, the best dog sled is the one from Rogue Fitness, which costs about $280. This doesn’t
include weight plates, so you’ll have to purchase a set separately.
Alternatives
Dog sledding is a workout that’s completely unique, so there aren’t many alternatives that are
similar.
One option is to do exercises with large tractor tires, which is also very common piece of
equipment in CrossFit gyms.
Read Also - Best Sled Push Alternative Exercises
Who It Is Best For
This piece of equipment isn’t ideal for everyone, especially if you don’t have the space in your
home gym or yard to push a sled around.
But if you’re into CrossFit or HIIT, it’s a fun (and challenging!) way to build muscle mass.
Where To Buy
If you’re interested in having one of these at home or you run a commercial CrossFit gym, the
best place to buy a dog sled is from the Rogue Fitness website.
No.1 Workout Sled On The Market

View Price @ Rogue Fitness

Cardio Training Gym Equipment

Treadmill
Without a doubt, the most common cardio piece of equipment in every gym.
It’s basically a piece of machine designed for running in the same space via the use of a rotating
belt.
This actually dates back centuries to standard mills, which were manually operated by animals or
humans.
They usually run either via a flywheel or, more commonly, via an electric motor. There are plenty
of treadmills available even for home-gym use that are quite affordable.
Just don’t forget to check pros and cons and ‘real-reviewers’ experience.
Check out our complete guide to the best affordable treadmills here!
Tips For Using
A treadmill is an amazing piece of equipment for easily getting in cardio workouts at home.
They allow you to walk, jog, or run to get your heart rate up, and you can change incline in
addition to speed for more calories burned.
When using a treadmill, get used to the button placement before running at high intensity.
Get to know where the incline, speed, and preset workout buttons are located before cranking
the belt up to its max speed.
No matter if you're walking leisurely or running, make sure to keep your gaze and shoulders
facing forward.
Muscles Worked
The main muscles worked when using a treadmill are the quadriceps and hamstrings, but this
cardio machine also strengthens the hip joints, knees, calves, glutes, and ankles.
You can get more of a workout for the calves and glutes by increasing incline.
Average Cost
Treadmills are all across the board when it comes to how much they cost. You can find a budget
treadmill for as little as $200, or go with a commercial-quality machine for a few thousand.
Alternatives
The most similar alternative to walking or running on a treadmill is to walk or run outdoors.
This is, unfortunately, hard on the knees and not for everyone, so if that's the case for you,
consider doing cardio on a low-impact elliptical or stationary bike instead.
Who It Is Best For
Cardio health is important for all of us, no matter your age, weight, or fitness level. As long as you
don't suffer from knee pain, buying a treadmill is an effective way to get in your daily cardio.
Read More - 9 Benefits Of Treadmills
Where To Buy
You can find treadmills from fitness brands that specialize in cardio equipment, such as
NordicTrack, Precor, or Merax.
Most of these brands also sell their products on sites like Amazon and Walmart, and it's usually
for a discounted price.
Also Check Out - Best Cardio Equipment For Home Gyms
#1 in Treadmill - Merax Electric Folding Treadmill

Merax Electric Folding Treadmill – Easy...

 【Real Space Saver】Super fast and easy...
 【Multi-functional Display with...
 【Strong 2.5HP Motor】A smooth and quiet...
 【Convenient Shortcut Buttons】Quick...

Elliptical Machine

Another machine designed for cardio training is named elliptical. They work differently than
treadmills, though.
The motion done on these machines can be best compared to cross-country skiing, because they
use dual-action handlebars. They are usually very compact, thus not taking much space.
Besides cardio, working out with ellipticals increases stability, core strength and leg
strength. There are a lot of manufactures who produce good value elliptical machines for the
home.
Tips For Using
While it may seem like a one-dimensional piece of equipment, ellipticals are quite versatile and
allow you to choose from a wide range of preset workouts.
Some of these workouts will focus on heart rate, and others for weight loss.
The best advice is to vary your elliptical workouts so that you're targeting all of your fitness goals.
Many elliptical trainers even allow you to stream cardio workouts directly to the machine's
console, so take advantage of that feature if you have it.
See Related - How To Build Muscle Using An Elliptical
Muscles Worked
Ellipticals are very similar to treadmills when it comes to muscles worked.
In addition to the heart muscle, an elliptical does wonders for the lower body - including the
hamstrings, quads, glutes, and calves - all without putting too much strain on the knee and hip
joints.
Read More - What Muscles Does An Elliptical Work?
Average Cost
Just like treadmills, ellipticals vary greatly in terms of how much they cost.
There are plenty of budget ellipticals that cost less than $500, and there are also more expensive
options that come with all the bells and whistles - Bluetooth, lots of presets, adjustable incline,
etc.
Alternatives
The best alternatives for at-home cardio workouts are treadmills, rowing machines, and indoor
exercise bikes.
Treadmills are a bit higher in impact, so if it's low-impact you're looking for, consider a rowing
machine or exercise bike.
Learn More: Stairmaster Vs Elliptical (Compared For Cardio & Fat Loss)
Who It Is Best For
Elliptical trainers are best for people who prefer a low-impact, total-body cardio workout.
This machine is specifically designed to protect the knees while also improving heart health with
intensive cardio. If that's something you're interested in, an elliptical is for you.
Where To Buy
You can find elliptical machines from fitness brands that specialize in cardio equipment, such as
Sunny Health & Fitness, Schwinn, and Precor.
Most of these companies also sell their products on sites like Amazon and Walmart, and it's
usually for a lower price and free shipping.
#1 in Elliptical Machine - Sunny Health & Fitness SF-E3862
ON SALE TODAY
 406 Reviews

Sunny Health & Fitness Magnetic Elliptical...

 DIMENSIONS: 63L x 21W x 66H in ; WEIGHT:...
 ELECTROMAGNETIC RESISTANCE: Challenge...
 PULSE MONITOR: Easily monitor your heart rate...
 DEVICE HOLDER: Take control of your...
−5%

Indoor Exercise Spin Bike

Along with treadmills, one of the most desired gym machines on the market. Indoor exercise
bikes work basically like standard outdoor bikes.
The difference is that you just stay in the same place, while exercising.
There are a lot of different models on the market and we have also put together a guide for
beginner and experienced cyclists.
But please take the guide for what it is – a guide. There are tens, if not hundreds of different
models, so don’t forget to scour the market for the one that suits your needs the best.
Check out our complete guide to the best affordable exercise bikes here!
Tips For Using
The way your adjust your bike's seat and handlebars can make or break your workout.
A poorly-adjusted bike not only means an uncomfortable ride, but it can also lead to strain on
the body from using improper form.
Before you start your workout, make sure to adjust the seat and handlebars to a position that
makes sense based on your height and arm length.
Spending a few extra minutes to do this before your first ride will make a huge difference in the
quality of the workout as well as how much you enjoy it.
Muscles Worked
You won't be getting much of an upper body workout with an exercise bike. This piece of
equipment is all about the lower body and core, as well as cardiac muscles.
Many people assume that it's only the glutes, quads, and hamstrings that are strengthened by
riding a bike, but your abdominal muscles actually get quite a workout.
The best bikers keep their cores engaged for the duration of the ride, and you should, too.
Read Also - What Muscles Do Exercise Bikes Work?
Average Cost
Just like other cardio equipment that's commonly found in home gyms, it's easy to find an
exercise bike that fits within your budget.
There are some models that cost as little as $200, while others (can you say Peloton?) are priced
at $2000 or more.
Alternatives
Similar to an elliptical, exercise bikes have very little impact, so if that's something you need, you
might consider an elliptical instead.
Rowing machines are another good alternative, and these place more of an emphasis on the
upper body as well as the leg muscles.
Related Article - Exercise Bike Vs Elliptical
Who It Is Best For
If you want an easy, affordable way to perform cardio at home, then an exercise bike is a great
investment.
You can break a sweat, burn calories, lose weight, improve heart health, and best of all, you don't
need to spend a lot of money to do so.
See Also - Benefits Of Exercise Bikes
Where To Buy
Because of their popularity, exercise bikes are super easy to find. Whether you buy yours on
Amazon, Walmart.com, or directly from a fitness brand is entirely up to you.
#1 in Indoor Exercise Bike - Pooboo D525 Indoor Exercise Bike
ON SALE TODAY
pooboo Magnetic Resistance Indoor Cycling...
 Solid Build: heavy-duty steel frame and 35lbs...
 Fully Adjustable: 2-ways adjustable non-slip...
 LCD Monitor and Ipad Mount & pulse: The...
 Safe & Convenient: Press the resistance bar...
−27%

Mini Exercise Bike

These bikes are basically small variants of the standard exercise bikes.
They are usually used by people who do not move much, who sit at a desk for 8 hours a day, or
for people who have injured knees, since these machines use low-impact muscle movement.
They are great tools if you have an office job and tend to spent a lot of hours at a desk,
since most of them are so compact that they can be used under most tables and desks.
They are usually also very cheap, so I’d definitely recommend using them. You can read more
about these fellas in our mini exercise bike guide.
Tips For Using
Mini exercise bikes fit nicely under desks and table tops, but always make sure to check the
dimensions before you buy one.
Some models are taller than others, and some tables are shorter than others, so confirm that a
specific mini bike will work for you and your space.
Aside from that, the only piece of advice is to use the mini bike whenever you can, especially on
days when you don't foresee making it to the gym or getting much physical activity.
You might be surprised by how many calories you're able to burn, all without leaving your desk
chair.
Muscles Worked
To be quite honest, mini bikes don't work as many muscles as standard indoor bikes.
They don't require as much core engagement as a larger bike, and they only really focus on the
quads, hams, and calves.
Average Cost
Mini exercise bikes are quite affordable. There are lots of models that cost less than $100, even
$50 for the most basic ones.
Just keep in mind that some mini bikes, like the Cubii Pro, cost more because they come with
integrated tech features (this one has Bluetooth).
Alternatives
If you're not interested in buying a full-sized exercise bike or other cardio machine, the best
alternative is to get walking.
Mini bikes simulate the natural walking motion, so leaving your desk to stretch your legs and
walk can have similar results.
Who It Is Best For
Anyone who sits for hours on end and has little time to hit the gym (or just simply isn't motivated
enough) can benefit from having a mini bike at work or in a home office.
Even if you regularly go to the gym but still want more cardio in your life, a mini exercise bike can
help with that.
They're also regularly used for rehabbing knees, and even elbows or shoulders since they can also
be used for the upper body.
Where To Buy
There are several quality mini bikes available on Amazon, Walmart, and fitness websites. You can
head to your local fitness supply store, but you'll probably have more luck finding one online.
#1 in Mini Exercise Bike - Sunny Health & Fitness Magnetic SF-B0891
ON SALE TODAY
 8,762 Reviews

Sunny Health and Fitness Magnetic Under Desk...

 LOW IMPACT: This under desk bike is a great...
 SMOOTH OPERATION: The Belt-drive mechanism...
 EASY TO STORE: Measuring 20.5 inches long and...
 MAGNETIC RESISTANCE: Bump up the exercise...
−17%

Under Desk / Mini Elliptical Machine

Our list of the gym machine names continues with another mini version of a machine, and that is
an under-desk elliptical.
These machines are very small, some of them even smaller than mini exercise bikes.
They use similar principle as standard elliptical trainers, with one main difference – they lack dual-
action handlebars.
Some of them include exercise bands for better performance and stability, but usually they come
without them.
Most of them can also be used in a standing position, but they are mainly used while
sitting. They are also quite affordable, at least most of them.
Tips For Using
Mini ellipticals are generally a bit taller than mini exercise bikes, so you'll definitely want to
compare dimensions with your table/desk height.
You don't want your knees banging into the underside of your desk while riding!
After choosing a model that works for you, just start pedaling - it's as simple as that.
If you want a more advanced mini elliptical, try to find one with Bluetooth that allows you to
connect to fitness tracking apps.
Muscles Worked
Mini ellipticals only work the muscles of the lower body. They're great for building your calves,
quads, and hamstrings.
But if you want to add an upper body workout while using your elliptical, feel free to use hand
weights or resistance bands.
Average Cost
Just as you'd expect, a mini version of an elliptical is a lot more affordable than a full-size
machine. You can find one for as cheap as $100, or as expensive as $500.
Alternatives
If you're looking for an under-desk workout while you're at the office, the best alternative is to go
with a mini exercise bike.
But if space isn't an issue, then a full-size elliptical machine will have more similarities in terms of
muscles worked.
Read More - Under Desk Bike Vs Elliptical
Who It Is Best For
Anyone who wants a fairly easy cardio workout while sitting at home on the couch or at an office
desk can benefit from having a mini elliptical.
Just keep in mind that it doesn't provide a workout for the upper body, and it won't burn as
many calories as a traditional elliptical trainer.
Where To Buy
Mini ellipticals are available online at sites like Amazon or Walmart, or you can purchase yours
directly from manufacturers like Cubii or Sunny Health & Fitness.
#1 in Under Desk / Mini Elliptical Machine - Cubii JR1 Mini Stepper
ON SALE TODAY

15,615 Reviews

Cubii JR1, Under Desk Elliptical, Bike Pedal...

 UNDER DESK ELLIPTICAL- Great Mothers Day...
 WORK FROM HOME FITNESS - Now you can exercise...
 LOW IMPACT, ULTRA SMOOTH ELIPTICAL EXERCISE...
 BUILT-IN LCD DISPLAY FITNESS TRACKER - The...
−20%

Rowing Machine

Another machine deserving its name and attention is the rowing machine, or also known as the
rower. The particular piece of equipment trains your body in several different ways.
It is great for strengthening your legs and lower back and also you get hell of a training in
cardio.
But fear not, these machines are also available in non-commercial quality, thus are much more
affordable.
If you would like to skip the search, we’ve put together a comprehensive guide on affordable
home rowers.
Tips For Using
As long as you use the right form and technique, it's possible to burn an insane number of
calories in a rowing workout.
But proper form is key. Always make sure to use your legs for power, avoid slouching, and make
each stroke long and smooth.
See Also - Different Types Of Rowing Machines
Muscles Worked
Rowing is a cardio workout that focuses on the entire body. Unlike other cardio machines
covered here, this one also strengthens the upper body, and it does so quite effectively.
The upper body muscles used include the pecs, deltoids, upper back, trapezius, lats, biceps, and
forearms.
In the lower body, the glutes, quadriceps, hamstrings, and calves work together as your mid-back
and abdominal muscles stabilize your core.
Related Article - What Muscles Does A Rower Work?
Average Cost
There are some brands that offer cheap rowing machines for as little as $250, but others are all
about fancy features, and these don't come cheap.
For instance, the Hydrow machine costs about $2000, and that doesn't even include the monthly
subscription costs.
Alternatives
You won't find a cardio workout that strengthens as many muscles as a rowing machine.
However, you can get similar results if you pair another form of cardio - treadmill, elliptical, bike,
etc. - with regular strength training.
See Related - Alternatives To Rowing Machine
Who It Is Best For
If you want a full-body, low-impact rowing workout that burns calories, promotes weight loss,
builds muscles, and improves cardiovascular health, a rowing machine is for you.
Where To Buy
You can find quality, budget rowers on Amazon, but some of the "fancier" brands sell exclusively
on their company websites.
#1 in Rowing Machine - Fitness Reality 1000 Plus Rowing Machine
ON SALE TODAY
 7,591 Reviews

Fitness Reality Magnetic Rowing Machine with...

 FULL BODY FITNESS: Engage your arms, legs,...
 REAL CALCULATIONS: Our rower machine for home...
 ULTRA QUIET: This compact row machine has a...
 PERSONALIZED WORKOUTS: Compatible with the...
−33%

Recumbent Exercise Bike

Exercise bikes are nothing new; they’re one of the best ways to engage in a cardio workout at
home.
A recumbent-style bike is especially good for “relaxed” cardio and anyone who struggles
with limited mobility, such as seniors or injury rehab patients.
With a recumbent exercise bike, the rider remains in a reclined seated position, rather than an
upright position that you’ll find with a Peloton or another spin bike.
Just like spin bikes, though, recumbent bikes allow you to adjust resistance, select from preset
workouts, and track your cardio specs throughout the entire workout.
Check out our guide to the best recumbent exercise bikes here!
Tips For Using
There’s really not much involved to using a recumbent spin bike. Simply hop on, select your
settings, and start pedalling.
Just make sure to adjust the seat based on your height before you start your workout for optimal
comfort.
Muscles Worked
A recumbent bike is aimed at delivering a cardio workout, so the main muscle it will be targeting
is the heart.
However, you can also feel the burn in your quads, calves, glutes, and hams, especially if you
increase the settings to max resistance.
Average Cost
The cost of these cardio machines varies drastically depending on if you go with a commercial
recumbent bike or opt for one that’s designed for at-home use only.
While a basic model may only set you back a few hundred bucks, a higher-end model can cost a
few thousand.
Alternatives
Other cardio machines, such as spin bikes or ellipticals, are highly effective and can deliver similar
(if not better) results.
Another option is to walk or jog outside, but this will have a much greater impact compared to
riding on a recumbent bike.
See Related - Recumbent Bike Vs Elliptical
Who It Is Best For
If you want an easy form of cardio that’s not high in impact and allows you to sit back and relax,
then recumbent exercise bikes are for you.
However, if you want more of a core engagement from your cardio, an upright bike is the better
choice.
Where To Buy
The demand for recumbent bikes is high for so many at-home gym enthusiasts, so it’s fairly easy
to find the exact model you’re looking for on sites like Amazon and Walmart.
You can also buy yours directly from a manufacturer, but this usually requires a higher shipping
cost.
Our Favorite Recumbent Bike Brand
ON SALE TODAY
 9,550 Reviews

Schwinn Fitness 230 Recumbent Bike

 With enhanced Bluetooth connectivity, users...
 Discover 100+ global routes that auto-adjust...
 Designed to work with popular cycling apps...
 5.5" LCD offers 13 workout programs
−21%

Vertical Climber
A vertical climber makes it possible to climb at home, without having to visit your local rock
climbing gym or outdoor rock wall.
It’s a very basic piece of equipment, but even so, the climbing motion provides a full-body
workout that’s great for cardio health as well as muscle toning.
Vertical climbers like the As Seen On TV product, the Maxi Climber, are designed with a set of
handlebars and foot pedals that allow you to mimic the climbing motion without actually moving
upwards.
So if you want a unique full-body workout, this is a great tool for that.
Tips For Using
The climbing motion may feel unnatural at first, so start out slow before picking up the pace and
increasing the resistance level.
Try to view this workout as a marathon, not a sprint, and eventually you’ll be a climbing pro!
Muscles Worked
The best vertical climbing machines provide a total body workout, including the muscles of the
lower body, upper body, and core.
Not only will you be toning and building muscle as you climb, but you’ll also get an amazing
aerobic workout at the same time.
Average Cost
There are a few commercial-grade climbers that cost as much as $2000, but there are also more
basic models that fall around the $200 price point.
Just keep in mind that the cheaper options generally have a much lower weight limit, so if you’re
over 250 pounds, expect to spend more.
Alternatives
You’ll be able to work similar muscle groups (aside from the upper body) with a StairMaster. But
if it’s climbing you’re after, then the only real alternative is to take up rock climbing as a hobby.
Who It Is Best For
As long as you don’t have too many mobility limitations or struggle with balance issues, there are
a lot of reasons to invest in a vertical climbing machine.
It’s a fun, interactive, unique way to do cardio and tone the entire body.
Where To Buy
The most popular budget-friendly vertical climber right now is the Maxi Climber, and you can
purchase it on Amazon.com.
More advanced climbers are also available from brands like Sole Fitness and CLMBR.
Best Vertical Climber On The Market!
ON SALE TODAY

9,621 Reviews

MaxiClimber Vertical Climber Combines...

 Versatile and easy-to-use climber that works...
 Full-body workout, combines calorie burning...
 Low impact workout, easy on the knees and...
 Saves time - No need to drive to the gym and...
−27%

Other Workout Tools

Dumbbells
Dumbbells are possibly the most known free weights in the world. They are used in weight
training either individually, or in pairs.
The handle is usually made of iron or steel and the weight parts are either made of iron, steel,
cement or rubber.
These dumbbells can also be adjustable, meaning you can change the desired weight on each
dumbbell by unscrewing and re-screwing the weight plates from the handle.
Adjustable dumbbells often come in sets, but are usually much more expensive than regular
dumbbells. Either way it never hurts to have a pair ready at your disposal in your home gym.
Related Article - Best Cheap Adjustable Dumbbells
Tips For Using
There are lots of ways to work out using dumbbells, and these are some of the most versatile
pieces of gym equipment to buy.
Whether you're doing bicep curls or working your triceps, be sure to use proper form for each
movement, and aim to do several reps of 8 or 12 of each exercise for the best results.
Read More - How Do Adjustable Dumbbells Work?
Muscles Worked
Dumbbells are primarily used for building muscle in the upper body, including the muscles of the
arms, back, shoulders, and chest.
However, there are plenty of ways to use dumbbell weights for core strengthening and
stabilizing, and there are a few exercises that you can do to build lower body muscles as well.
 Best Compound Dumbbell Workouts
 Best Dumbbell Back Exercises
 Most Effective Single Dumbbell Exercises
 Most Effective Dumbbell Tricep Exercises
 Best Dumbbell Glute Workouts
Average Cost
A full set of dumbbells can cost anywhere from $200 to $2000 depending on the brand, weight
variations, and quality.
If you want a nice starter set that doesn't take up too much space or cost too much money,
consider getting adjustable dumbbells for your home gym.
Alternatives
If you're not interested in large weight lifting equipment like the chest press machine, lat
pulldown, or cable crossover, an effective alternative to dumbbells is to use barbells, or even
space-saving (and cheap) resistance bands.
Who It Is Best For
There are lots of benefits that come along with dumbbell workouts and weight training, like
activating a variety of muscles and stimulating muscle growth.
They're ideal for anyone who wants a simple, effective, and versatile option for weight training
and muscle strengthening.
Where To Buy
You can find full sets as well as individual dumbbells on consumer websites like Amazon,
Walmart, and Target.
You can also purchase them (as well as dumbbell racks) from fitness brands and fitness supply
sites/stores.
#1 in Dumbbells - Bowflex SelectTech 552
ON SALE TODAY
 20,981 Reviews

Bowflex SelectTech 552 Adjustable Dumbbells...

 Try our JRNY Mobile-Only Membership for 2...
 JRNY with Motion Tracking technology counts...
 Get Motion Tracking, trainer-led workouts and...
 Adjusts from 5 - 52.5 lbs
−31%

Barbell
Similar in design to dumbbells, barbells differ mainly in length. These are made of long bars
with attached weight plates or weights on each end.
Just like with dumbbells, these can be regular or with adjustable weights.
These bars also come in curl design, which can be used for different exercises. Longest barbells
are also used in exercise like squats with heavy-weights and bench press.
See Related - Different Types Of Barbells
Tips For Using
One of the most common workouts for using barbells is the power squat.
If you want to do squats with your barbell, it’s best to squat in a rack or cage to stay safe while
loading the barbell and, if you’re unable to complete a rep, “fail out” when necessary.
For a front squat (the barbell will be positioned near the collar bones), secure the barbell so that
it’s resting on the front side of your shoulders.
Your feet should be shoulder-width apart, toes slightly out, core braced, and chest up as you
complete each rep.
See Related - How Much Do Barbells Weigh?
Muscles Worked
There are a variety of different workouts that can be performed with a barbell and added weight
plates.
One day you can focus on the arms and shoulders, and the next can be a "leg day" with power
squats and barbell lunges.
Average Cost
The barbell alone can cost as little as $30, but if you want included weight plates to load onto the
bar, you'll have to pay a lot more than that.
Full barbell + weight plate sets can be priced anywhere from $200 to $500 or more.
See Also - How Much Do Barbells Cost?
Related Article - What Length Barbell Do I Need?
Alternatives
Using dumbbells is the best alternative to barbell workouts.
Another option is to purchase individual weight lifting machines, like a chest press and leg press,
but this will cost a great deal, not to mention take up a lot of space.
Other alternatives to barbell weight lifting include investing in a power tower, half rack, full rack,
and resistance band.
Who It Is Best For
If you want to have complete control over your weight lifting regimen and lots of options for
different exercises, a barbell is a great choice.
As you get stronger, barbells make it easy to up the challenge with different weight plate sizes.
Keep in mind that many people prefer using dumbbells for their weight training, so you'll
definitely want to weigh the pros and cons of each before buying.
Where To Buy
Quality barbells can purchased from fitness manufacturers like XMark and Bowflex, or you can
buy yours from Amazon, Walmart, or another fitness supply store.
#1 in Barbell - XMark Fitness XM-3675

393 Reviews

XMark CHISEL EZ Curl Bar, Accommodates 2"...

 With sleek curves the XMark CHISEL places...
 The CHISEL, XMark's top-of-the-line Olympic...
 The 28mm grip, medium knurling grip shaft is...
 Features a no maintenance snap ring lock...
Dip Bars

Dipping bars or also known as dip bars are basically two bars which are in stable position on the
floor.
Dip stations are basically dip bars as well, with the exception that the entire station is welded
together in one piece.
These bars are favorite tools among gym enthusiasts, because of their easy accessibility,
affordability and usability. You can train your shoulders, chest, biceps and triceps with dip
bars.
As I have already mentioned above, several multi-function machines include dip bars as well, for
example most power towers and also power racks.
See some dip bar options for home gyms here.
Tips For Using
Instead of giving you tips for using dip bars, let's cover some tips for buying them.
There are a lot of great options for dip bar sets out there, but there are also some duds that
aren't even stable enough to accommodate the dipping motion.
You want to choose a set that's durable and stable enough to hold your weight, plus whatever
weight you plan on using, like ankle or wrist weights.
Also, look for wide feet that won't wobble as you move, and check into the hand grip quality for
foam padding that will protect your palms.
Muscles Worked
Most people assume that dip bars are only useful for working out the upper body muscles, but
they're so much more versatile than that.
If you're focusing on dips only, though, you can expect to strengthen the pecs, deltoids,
rhomboids, triceps, and lat muscles.
In other words, dips are great for building muscle mass in the chest, back, and upper arms.
Average Cost
You can find a quality set of dip bars for as little as $50, but if you go with a power tower instead
that has an included dip bar station, plan on spending a lot more.
Alternatives
Any workout that focuses on the upper body can serve as a good alternative to doing dips. That
includes push-ups, chin-ups, bicep/tricep curls, etc.
If you want to do dips without dip bars, one option is to find a sturdy chair or workout bench and
use that as your dip station instead - emphasis on sturdy!
Related Article - Dip Alternatives
Who It Is Best For
Dips are an easy yet effective way to build upper body mass, and best of all, they're super
affordable compared to other weight training equipment.
If you want a cheap way to work out the chest, arms, and back, you'll definitely want to have your
own set of dip bars.
Where To Buy
Buy dip bars from online stores like Amazon, Walmart, and Target, or purchase yours directly
from a manufacturer like Rogue Fitness or Powertec.
#1 in Dipbars - XMark Fitness Dip Station (XM-4443)
 567 Reviews

XMark Dip Station 500 lb. Weight Capacity...

 Hailed as King of the upper-body workout, the...
 The uniquely engineered uprights gradually...
 Larger 2 inch grips cushioned with high...
 The 2" x 3" upright mainframe steel...
Push-Up Bars

Another cheap tool that can help you with your training.
Alternatively going under the name press up bars or handles, these small and affordable push-up
bars will improve your standard push-ups with more stability and by applying less pressure on
your wrists.
There are more sturdy and stable than dumbbells in regard to push ups. Doing push-ups with
dumbbells is not recommended.
Feel free to check them online or by checking our guide, maybe you will get yourself a pair right
away.
Tips For Using
Using push-up bars will look similar to doing push-ups on the ground, only they make it easier to
practice proper form and technique.
Start by gripping the handles and assuming a plank position, with your elbows almost locked (but
not entirely) and your body in a straight line.
Then, slowly lower yourself in a controlled, smooth motion until your reach your desired position,
and finish by pushing yourself back up slowly. That's it!
Read Also - Push Up Bar Workouts For Home
Muscles Worked
Push-ups not only work out the upper body, but they're also surprisingly effective for
strengthening the core. The main muscles that are worked with push-ups are the pectorals,
deltoids, triceps, and abs.
Learn More: Push Ups Vs Bench Press: Which Exercise Is Better For Chest?
Average Cost
Even a sturdy set of push up bars won't cost you much. Depending on the brand and
construction, this gym accessory can be priced anywhere from $10 to $75 or more.
Alternatives
The best alternative for using push-up bars is to just do traditional push-ups.
Just keep in mind that push-up bars help to improve your form, and therefore they show better
results faster compared to push-ups without bars.
Who It Is Best For
If you want an easy, cheap way to build the muscles of the upper body and core, then push-up
bars are for you!
Dip bars serve a similar purpose, but if it's strictly push-ups you're after, go with the bars instead.
Where To Buy
You can find a quality pair of push-up bars on sites like Amazon and Walmart, or directly from
fitness manufacturers like Rogue Fitness.
#1 in Push-Up Bars - Juperbsky Push Up Stands

1,551 Reviews

Juperbsky Push Up Stands Bars Parallettes Set...

 Ideal for enhancing overall development of...
 Can be used as Parallettes for gymnastic...
 Durable steel construction can load high than...
 Perfect angle of handle can maximum prevent...

Pull-Up Bar

Pull-up bars can be found in every public gym, outdoor workout stations and you can also get
them for your home.
They are great tools where you can increase your upper-body strength with self-weight
exercises.
There are different types of pull-up bars available, like doorway pull-up bars, ceiling mounted
models pull up bars and also wall-mounted pull-up bars.
A pull-up bar is also part of several multi-functional devices like power towers, half racks and
power racks.
It is up to you to decide whether you want just a pull-up bar, or if you want to jump directly for a
power rack or tower.
Tips For Using
The best piece of advice for using a pull up bar in your home is to make sure it's securely
mounted before doing your pull-ups or chin-ups.
No matter the type of bar you opt for, sturdy mounting is key for preventing injuries as well as
preventing damage to your walls or ceiling.
Muscles Worked
The pull-up motion primarily targets the muscles of the back, specifically the lats, but it also plays
a role in strengthening the chest and pecs.
If you want to improve the strength in the muscles between the shoulder blades, this is a great
way to do it.
Also Check Out - Pull Up Bar Ab Exercises
Average Cost
On average, a quality pull-up bar should cost about $50. There are cheaper models for ~$25, as
well as more expensive options for $100+, so just decide on your budget before you buy.
Build It Yourself - DIY Freestanding Pull Up Bar
Alternatives
Push-ups (with or without push-up bars) are a great alternative to pull-ups.
A lat pulldown machine also does a good job of targeting similar muscles, but this will cost you -
lat pulldowns don't come cheap!
See Related - Pull Up Alternatives
Who It Is Best For
Really anyone can benefit from having a pull-up bar in their home gym.
As mentioned, pull-ups are an effective workout for bulking up the chest and back, and this is an
easy way to do this if you're on a budget and can't afford large weight machines.
Where To Buy
Like most of the gym equipment in this guide, you can find a quality pull-up bar on major retails
sites like Amazon, Target, and Walmart.com.
Most online stores carry both ceiling and wall-mounted models.
#1 in Pull-Up Bar - Pro Mountings Pull Up Bar

87 Reviews

Promountings I-Beam Pull Up Bar / Chin Up...

 Structural Tube Steel 1" OD X .120 Wall A500...
 Custom Black Foam Non-Slip Grips with...
 Quick and easy installation within minutes....
 Fits I-Beams and H-beams from 3.5" to 10".
Suspension Trainer
Maybe you have already heard about the suspension training. It has become very popular in the
last couple of years and suspension trainers are in great demand as of now.
They are mainly for home-gym enthusiasts. Basically, it’s set of straps and handles, which are
suspended off of the floor, similarly to gymnastic rings.
They are great for stability and overall strength.
Some of them are also especially designed for outdoor use. If you are interested in these multi-
functional training, take a peek at our comprehensive guide on suspension trainers.
Tips For Using
There are so many different exercises you can do with suspension trainers, so the way you use
yours is entirely up to you.
Before you start using them, though, just be sure that they're properly anchored and secure.
Muscles Worked
There's really no limit to what you can do with a set of suspension trainers.
You can focus on your chest one day with challenging push-up variations, and then move on to
doing single-leg burpees for lower-body power or conditioning the next.
Average Cost
While there are some trainers on the market that cost around $25, higher quality products will
generally be priced at $50 or more.
Luckily, this is still pretty cheap considering how versatile these bad boys are.
Alternatives
The closest alternative to suspension trainers are resistance bands. So if you're not quite sure that
you want to start with trainers, go with a set of bands instead.
Bands are almost just as versatile, and the resistance they provide is similar to what you'll find
with suspension trainers.
Find The Best TRX Alternatives Here!
Who It Is Best For
If you want a versatile, affordable way to build muscle tone at home, suspension trainers are for
you.
They're very unique, and they allow you to get creative with your fitness routine, so if you want to
do something different, you'll love these things.
Where To Buy
You can purchase your suspension trainers online, or at most fitness retail stores. Your best bet
for finding a quality set at the right price is to shop on sites like Amazon or Walmart.
#1 in Suspension Trainer - TRX All in One Suspension Training System

TRX All-in-One Suspension Training System:...

 OUR BEST-SELLING TRAINING SYSTEM. TRX’s...
 AMAZING RESULTS FAST. TRX will allow you to...
 WORKOUT ANYWHERE. TRX easily anchors to...
 SAFETY-TESTED – TRX is safety-tested to...
Battle Ropes

If you ever had a CrossFit training, then I guess you had the pleasure of using a battle rope.
These thick and long ropes are usually part of HIIT (High Intensity Interval Training),
CrossFit, strength and cardio training.
They can be a good addition even for your home gym and there are plenty of tutorials on
YouTube how to use a battle rope properly.
For a high quality home battle rope, check out our list of the best battle ropes on the market.
Read More - Benefits Of Battle Ropes
Tips For Using
If you're new to using battle ropes, you'll definitely want to start with some beginner-level
exercises.
Battle ropes aren't for the faint of heart, so go slow at the start before working up to more
challenging moves.
The general rule of thumb for each exercise is to do each movement for about 30 seconds, and
then take a 1-minute break before starting the next one.
Once you've done 8 different exercises, you can repeat the same circuit a few times.
See Related - How To Anchor Battle Ropes At Home
Muscles Worked
Most people assume that battle ropes are only aimed at strengthening the upper body, but that's
not true at all.
Sure, battle ropes mostly engage the upper body muscles, but you can easily target the core and
lower body by incorporating jumps and lunges into your battle rope exercises.
Average Cost
The cost of battle ropes really depends on the material used to make them, as well as the length
and width of the rope. A 40' can cost anywhere between $40 and $100.
Alternatives
In terms of versatility, the best alternative to battle ropes is to go with suspension trainers or
resistance bands.
Doing interval training on a rowing machine is another good option, especially if you're wanting
to boost your cardio routine.
Who It Is Best For
Anyone who's into HIIT, Crossfit, or strength training can get on board the battle rope train.
However, they're not for everyone, mainly because they require a lot of space, and we don't all
have 20+ feet of clearance to work with.
Where To Buy
You can find quality battle ropes online at Amazon, Walmart, or Target, or you can purchase
them from a fitness brand like Rogue Fitness or Power Guidance.
#1 in Battle Ropes - Power Guidance Battle Rope

2,647 Reviews

POWER GUIDANCE Battle Rope, 1.5/2 Inch...

 【Double-layer Protection】: The battle...
 【100% Polyester】: More durable and...
 【Humanized Design】: The 7.5-inch...
 【3 Strand Design】： Available in 30',...

Kettlebell
Every home gym should be equipped with kettlebells. It is one of those exercise tools that we see
quite often. These cast iron or cast steel balls with handles are used to perform various exercises.
I’m not going to describe them here, since you can find plenty of quality videos online. They are
mainly used in cardiovascular, strength and ballistic exercises.
Tips For Using
The main things to remember when using kettlebells is to keep your movements controlled and
smooth, keep a strong athletic stance, and keep your spine in a neutral position.
Also, be sure to wear proper footwear to stay balanced and reduce your risk of injury.
Muscles Worked
This depends on the specific exercise you're doing, but in general, kettlebell swings work the
muscles in the back of the body (or posterior chain).
This is especially true for the glutes, hamstrings, hips, core, and back. The shoulders, forearms,
and lat muscles are also used during the kettle bell swing.
Average Cost
Kettlebells come in various weight options, so the cost really depends on what size kettlebell you
choose, or if you go with a full set.
You can get a lightweight kettlebell that's great for beginners for about $20, or opt for a heavier
one for $50 or more.
See More - Why Are Kettlebells So Expensive?
Alternatives
Since kettlebell workouts do a lot to target the muscles on the backside of the body, any weight
training or cardio exercise that focuses on these muscles can serve as an alternative to kettlebell
reps.
That includes the lat pulldown machine, cable crossover, GHD machine, etc.
Related Article: 10 Kettlebell Swing Alternatives (Substitutes For Home Gym)
Who It Is Best For
Even if you prefer using larger weight machines in your home gym, everyone should have at least
1 kettlebell.
Kettlebell swings are great for getting the heart pumping and the muscles strong, and it's one of
the more versatile gym accessories out there.
Where To Buy
Kettlebells are extremely popular, so you can find them just about everywhere. That mean you
can shop at Walmart, on Amazon, or buy yours directly from your favorite fitness brand.
#1 in Kettlebell - Yes4All Vinyl Coated Kettlebells

18,572 Reviews

Yes4All Vinyl Coated Kettlebell Weights Set...

 HIGH-QUALITY CAST IRON CONSTRUCTION: Built to...
 DURABLE VINYL COATED FINISH: Encased with...
 WIDE, SMOOTH HANDLE: Smooth, high-quality...
 FLAT BOTTOM FOR STABILITY: Enable upright...
Foam Roller

Foam rollers are available practically everywhere now. Long gone are the days when they were
used by physical therapists only.
These rollers are used for the mentioned physical therapy, muscle and joint pain release.
The correct use of a foam roller also tends to increase circulation and flexibility and improving
overall balance.
See Related - Benefits Of Foam Rolling
Tips For Using
Foam rollers are all about releasing tension and tightness in the muscles and joints, so to use
one, start by pinpointing any areas of tension in your body.
Then, control your movements as you slowly lower the targeted area to be centered above the
roller.
Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and
hold it there for about 30 seconds.
See Related - Foam Rolling Lats
Muscles Worked
This gym accessory isn't really about strengthening the body, but instead, it's focused on
reducing muscle tension.
It can be used for releasing practically any muscle, but don't expect to get jacked by using just a
foam roller.
Average Cost
You can easily find a quality roller for less than $20, but as is the case with any gym accessory,
there are also more expensive products that will cost you $50 or more.
Alternatives
The best alternative to having a foam roller at home is to have a yoga block.
Even if you're not a yogi, yoga blocks are an amazing tool for releasing tension, stretching the
muscles, and improving flexibility.
Who It Is Best For
Anyone who uses their muscles regularly (that's all of us!) should have a foam roller, or at the
very least a yoga block.
Even if you don't plan on using it much, you can use a cheap roller for times when your muscles
are feeling tight.
Where To Buy
Foam rollers are available everywhere nowadays - Target, Walmart, TJ Maxx, Amazon... you can
find a quality option at any of these stores.
Heck, you might even be able to buy one at your local grocery store!
#1 in Foam Roller - TriggerPoint GRID Original Foam Roller
ON SALE TODAY

TriggerPoint GRID Foam Roller for Exercise,...

 Patented foam roller design offers a...
 Constructed from quality materials that won't...
 Includes access to free online instructional...
 Trusted foam roller of physical and massage...
 −7%

Resistance Bands

I found out that people tend to think that resistance bands and suspension trainers are the same
thing.
This is not the case. Resistance bands are basically stretchy pieces of plastic that use different
weights of resistance.
Resistance training increases one’s strength, for example by using them for bicep curls.
There are a lot of great videos and exercises available online that you can check out.
Tips For Using
While they're a simple gym accessory, there are a few important things to know about using
resistance bands the right way.
First, make sure to keep all of your movements smooth and controlled.
Second, never release the band when it's under tension, and third, never stretch a resistance band
over 2.5x its length.
See Related - Our Top 10 Resistance Band Chest Workouts!
Muscles Worked
Resistance bands are extremely versatile, and they can be used to target any muscle group
ranging from the quads, hams, and glutes of the lower body to the chest, shoulders, and lats of
the upper body.
Related Article - Can Resistance Bands Build Muscle?
Average Cost
Most resistance bands come in a set, so depending on the number of bands and the tension
levels offered, they can range anywhere from $10 to $100 or more.
Alternatives
The best alternative to using resistance bands is to use suspension trainers instead.
Suspension trainers are actually quite similar, so if you're on the fence about which one to go
with, consider the pros and cons of each before you buy.
Who It Is Best For
If you want a cheap way to build strength and tone every muscle group, you'll love having your
own set of resistance bands at home.
They're even a great tool for stretching and releasing muscle tension.
Where To Buy
You can find resistance bands ANYWHERE these days.
Most people buy theirs on sites like Amazon, but if you prefer shopping in store, you can head to
your local Target, TJ Maxx, or Walmart.
#1 in Resistance Bands - Black Mountain Products Set

12,223 Reviews

Black Mountain Products Resistance Band Set...

 Bands Included: Yellow (2-4lbs) | Blue...
 This stackable set of resistance bands can...
 Features a metal carabiner clipping system...
 Includes a door anchor, exercise chart,...

Plyometric Box

Plyometric boxes, also known as Plyo boxes are available in most large public gyms. They
are mainly used for jumping, which is usually incorporated in HIIT and CrossFit training
workouts.
These boxes are also available for a home gym use. You can find plenty of them available online,
but firstly you should know what to look for and which ones to get.
For example, did you know that you can get 3-in-1 wooden boxes, metal plyo boxes or even
cushioned adjustable boxes? Yea, I know, crazy.
Also Check Out - Best Plyo Boxes For Home Gyms
Tips For Using
Even though the concept and design behind the plyometric box is simple, there's actually a lot
you can do with this piece of gym equipment.
It's great for building the muscles of the core, upper body, and lower body as well as getting in
some cardio, but of course, you need to make sure you're using it the right way.
Because it's so versatile, our best piece of advice is to determine your fitness goal for the day -
cardio, strength training, HIIT, etc. - before deciding on the different exercises you'll be doing.
See Related - Ultimate Plyo Box Workout
Muscles Worked
You can work literally any muscle group using a plyometric box. A lot of people use it for jumping
and cardio, but it can also be helpful for dips, push-ups, lunges, squats, and more.
Average Cost
You can find a sturdy enough plyo box for as little as $50. On the other hand, some of these
products are $200+ depending on the brand, materials used, and size of the box.
Build It Yourself - DIY Plyometric Box
Alternatives
If you're mainly using a plyometric box for jumping, then the obvious alternative is to use a jump
rope instead.
If you want a platform to jump onto, any sturdy surface will do - sturdy being the key word!
Read More - Box Jump Alternative Exercises
Who It Is Best For
Plyometric workouts are a big part of HIIT and Crossfit, but anyone can benefit from using one.
If you're not sure it's for you, just try it out at your local gym to decide if it would be a good
addition to your home gym space.
Where To Buy
You can find most top-selling plyo boxes on sites like Amazon and Walmart, but some are only
sold directly from the manufacturer.
#1 in Plyometric Box - BalanceForm 3-In-1 Plyo Box
ON SALE TODAY

5,922 Reviews
BalanceFrom 3 in 1 20 Inch 24 Inch 30 Inch...
 Two styles - Regular style weighs 16 pounds,...
 Three in one - Simply rotate the box to get...
 No injuries - Durable foam material so you...
 Anti-slip - the surface is a slip-free,...
−6%

Jump Ropes

It won’t be a list of gym equipment names if we didn’t include a jump rope. I think I’m completely
right if I say that at least every second kid on this planet had a jump rope.
I’m saying this because even if you never had a commercial jump rope, you could definitely make
one.
Jumping ropes are great for cardio training. But you might be surprised just how many of
them are being produced these days.
Some of them are made from rubber, while others are made of leather. Which material and
design is the best, though? Fear not, we have a jump rope guide for that as well.
Tips For Using
Jumping rope is an art form, and there are very specific techniques that should be followed.
First, try jumping on the balls of your feet (rather than the heels).
Second, don't jump too high - it's all about staying relaxed!
And third, make sure you're using the correct rope length based on your height.
Learn More About: How Long Should A Jump Rope Be? (Jumping Rope Size Guide)
Muscles Worked
Using a jump rope is great for strengthening the calves, quads, and glutes along with engaging
the muscles of the shoulders, arms and core.
Average Cost
You can get an amazing workout by jumping rope, and best of all, it's cheap! The most affordable
options are $10 or less, but for a quality jump rope, plan on spending around $20 to $25.
Alternatives
Jumping jacks are an easy, no-equipment-needed-alternative to jumping rope. But let's face it,
it's a lot more fun to use a jump rope!
If your main goal is to strengthen the lower body muscles, you can use weight machines like the
leg press, calf raise, and GHD.
Who It Is Best For
As long as you're not trying to stay away from high-impact movements that put strain on the
knees, hips, and ankles, jumping rope is for you.
It's a fun way to get in some cardio as well as strengthen and tone the entire body.
Where To Buy
Anywhere! You can find jump ropes at your local retail stores or online. If you want one today,
head to Walmart or do same-day shipping on Amazon.
#1 in Jump Ropes - Meister Pro Swivel Weighted Speed Rope

121 Reviews
Meister Pro Swivel Weighted Speed Rope w/...
 360 Degree Swivel spins effortlessly for a...
 Made of Solid Wood and 100% Authentic Premium...
 9ft Rope can easily be cut down and adjusted...
 2oz weights embedded in both handles maximize...
Ab Roller

Along with dip bars and push-up bars, ab roller is one of the most desired exercise tools for a
home gym. Why? Simply because it is small, inexpensive and very useful.
Its purpose lies in training abdominal muscles in a sitting position on your knees, where you roll
the ab roller in front of you to a nearly-laying position.
It is best however, to consult with a certified trainer how to do these exercises properly.
Alternative, there is always YouTube.
Also Check Out - Best Ab Roller Wheels Reviewed
Tips For Using
Using an ab roller is pretty self-explanatory, and after watching a YouTube video on how to do it,
you shouldn't have any trouble figuring it out.
Just make sure to only use the roller on a non-slip surface, like rubber.
Muscles Worked
This one's obvious - the abs! Ab rollers are all about singling out the core and creating a
challenging workout for the abdominal muscles.
It's also really good for the upper body, specifically the lats and triceps.
Average Cost
You can find a basic ab roller for about $20, but there are also more advanced rollers that cost as
much as $100.
Alternatives
If you're not into the idea of buying a large weight machine that targets the abs, you can do
simple crunches or planks instead.
There are a lot of ways to get ripped in the core, and even a cardio workout like rowing is good
for abdominal strengthening.
Related Article: 9 Best Ab Rollout Alternatives (Ab Wheel Substitutes)
Who It Is Best For
Anyone aiming for a 6-pack, an 8-pack, or even just a slightly stronger core can benefit from
having an ab roller at home.
This is a cheap, effective way to tone the abs and strengthen the core.
Where To Buy
Your best bet is to order an ab roller on Amazon, or head to your nearest Walmart. There are
some ab rollers that are only sold by the brands that produce them, but these tend to be
overpriced.
#1 in Ab Roller - Fitnessery Ab Machine

18,036 Reviews

Ab Roller for Abs Workout - Ab Roller Wheel...

 Sculpt Your Abs: Fitnessery ab roller acts as...
 Life-Time Money Back Guarantee: At...
 3 Free Bonus Gifts: Each purchase includes...
 Save Money: If you want to save money on a...
Stability Ball

Also called exercise ball or Swiss ball is a huge and versatile piece of fitness equipment that can
be used for various exercise for the entire body.
It is a great tool to increase one’s stability, overall balance and core strength.
It’s funny that you can even lose calories with a stability ball simply by bouncing up and down on
it like a crazy person.
You can also use it as an alternative to standard office chair.
The reason people do this is that while sitting on a stability ball, you automatically increase trunk
muscle activation, which improves posture and core strength.
However, it is not recommended to sit on a stability ball for several hours straight, because it can
cause serious back pain.
If you are not sure whether to use it or not, consult with a certified physiotherapist.
Tips For Using
A stability ball is all about, well, stability. When using one, make sure to find a stable, comfortable
position so that you're not flailing your arms and legs all over the place.
Even while challenging your balance, you should try to keep your movements smooth and
controlled.
Muscles Worked
Most people use stability balls for core strengthening, but you can actually target any muscle
group of your choosing.
It's just a matter of selecting exercises that isolate the area of the body you're hoping to tone.
Average Cost
On average, stability balls cost anywhere from $15 on the low end to $30 on the high end. This is
another affordable fitness accessory that would go great in anyone's home gym space.
Alternatives
If you plan on using a stability ball for core strengthening, the best alternative would be to use an
ab roller instead. You can also do crunches, planks, and other equipment-free ab exercises.
Who It Is Best For
This is the perfect gym accessory for improving core strength as well as enhancing balance. Plus,
it's cheap, and the only real downside is that it takes up space when inflated.
Where To Buy
You can find your stability ball at your local Walmart or Target, online at Amazon, or at fitness
stores and websites.
#1 Stability Ball On The Market

44,046 Reviews

URBNFit Exercise Ball - Yoga Ball for...

 ANTI-BURST - Built with sturdy PVC material,...
 ANTI-SLIP - The surface of this pregnancy...
 TOTAL FITNESS - Excellent stability ball for...
 FAST SETUP - These exercise balls for working...
Gym Mats

Gym mats come in all shapes and sizes, ranging from small yoga-sized mats to massive full-
floor surface areas.
Regardless of the size you choose, having a gym mat is an amazing tool for reducing impact
on the body as well as protecting your home’s flooring.
Tips For Using
The best exercise mat for you will depend on what you intend to use it for.
There are gym mats specifically designed for yoga, Pilates, martial arts, gymnastics training,
weight lifting, and exercising in general.
These mats differ in weight, length, thickness and portability, so you should decide first what
activities you plan on using your mat for before making your purchase.
Aside from that, just make sure to place your mat on a flat, solid surface before using it.
Learn More: How To Clean Gym Mats At Home (Step By Step Guide)
Muscles Worked
It depends. While a mat alone won’t actually work any muscles, what you choose to do on the
mat determines which muscle groups you’ll be working.
Average Cost
Once again, this depends. You can find a small yoga mat for less than $20, but if you want to
cover the majority of your gym floor, the greater surface area will cost you a lot more.
For instance, a massive 96” x 72” mat might be priced around $250.
Alternatives
Another option to protect your floors as well as your joints is to invest in rubber tiles.
These are super easy to install, resistant to sweat, and give you the freedom to decide on
coverage surface area based on the number of tiles you choose to use.
Who It Is Best For
There are two big reasons to invest in a gym mat. The first is to protect your home from the
damage that can be caused by fitness equipment and weight machines.
The second is to minimize impact with shock absorptive material, so if you want one or both of
these things, then a gym mat is for you.
Where To Buy
You can find gym mats as well as rubber gym tiles on sites like Amazon and Walmart, or head to
your local fitness equipment retailer.
Top Gym Mat Product On The Market

544 Reviews

Square36 Extra Large Exercise Mat, 8 x 6-Feet

 THE GAME CHANGER: S/36 Exercise Mats are...
 FEATURED ON THE TOP FITNESS PROGRAMS IN THE...
 S/36 EXERCISE MATS: 7mm thick, ultra dense,...
 SPECS: 8ft x 6ft & 7mm Thick (96" x 72" x...
Medicine Ball
A medicine ball is something that every fitness fanatic should have at home.
In the simplest terms possible, this cheap fitness accessory is just a heavy ball that can be used
for weight training, muscle toning, and cardio workouts.
Medicine balls come in different weight options, ranging anywhere from 4 pounds to 12+
pounds.
To cater to different workouts and the need to increase the challenge, it’s best to have multiple
sizes at home, so that you can quickly go from one size to another.
Tips For Using
Since there are so many things you can do with a medicine ball, start out by doing a quick
Google search of the top medicine ball exercises to try at home.
There are literally dozens of them, and you can easily go from medicine ball crunches to bicep
curls.
Read Also: Slam Ball Vs Medicine Ball (Training Benefits & Differences)
Muscles Worked
It depends on what you choose to do with your med ball. If you want to work the triceps, do
some medicine ball tricep extensions.
If you prefer to focus on getting a 6-pack, try medicine ball V-ups or overhead slams.
Average Cost
The cost of your medicine ball depends on the weight of the ball you choose; obviously, a 4-
pound ball will cost a lot less than a 12-pounder.
Luckily, even heavier medicine balls don’t have to break the bank, and you can find one for
around $25.
Alternatives
A kettlebell is very similar to a medicine ball, with the added perk of including an easy-to-grasp
handle.
Another great option is to use dumbbells, especially if you have a full set with varying weights.
Read Also - Best Medicine Ball Slam Alternatives
Who It Is Best For
Anyone who has a home gym setup should have at least one medicine ball. Using one is a great
way to boost the intensity level of basic crunches, bicep curls, or squats.
Where To Buy
Medicine balls are so popular that you can almost always find them on the shelves of retails
stores like TJ Maxx, Target, and Walmart, or you can order one from Amazon.com.
Our #1 Medicine Ball Recommendation
ON SALE TODAY

13,369 Reviews

Amazon Basics Weighted Medicine Ball for...

 10-pound weighted medicine ball for upper,...
 Constructed with sturdy, firm rubber with...
 Can bounce off hard surfaces (for slam ball...
 Designed for classic medicine ball workouts,...
−15%

Agility Ladder
Unlike a traditional ladder, agility ladders lay directly on the floor and are amazing for
agility/speed exercises.
They come in different length options, usually ranging from 8 to 20 rungs, and they’re ideal for
all different fitness levels, skill sets, and exercises.
Most agility ladders are meant for speed training, and you’ll commonly see them being used by
athletes of soccer, football, basketball, hockey, lacrosse, tennis, and more.
They help to increase acceleration, foot strength, speed, and balance, and best of all, they’re sold
for as little as $10.
Tips For Using
The entire point of using an agility ladder is to increase speed and overall agility, so don’t be shy
about getting fancy with your footwork!
The biggest risk is rolling an ankle, so if you’re new to this, feel free to wear ankle protectors or
braces until you build up your strength.
Also Check Out - Best Agility Ladder Drills For Speed
Muscles Worked
This tool is great for building the muscles of the lower body, especially the ankles and calves. It’s
also ideal for toning the glutes and quads as well as keeping the core engaged.
Average Cost
Try not to spend more than $25 on an agility ladder; you can easily find a quality option for $10
or $15, even if you go with a longer 20-rung model.
Alternatives
If you have a sidewalk and chalk, you can create your own ladder using a chalk outline and
perform the same workouts.
Of course you don’t actually need a ladder to do agility exercises, but it definitely makes things
more fun and challenging.
Who It Is Best For
Athletes who want to increase their speed, balance, and agility are those who can most benefit
from using a ladder like this.
Where To Buy
You can find a quality, affordable agility ladder on Amazon or Walmart, or head to your local
sporting goods store.
Best Rated Agility Ladder On The Market

10,688 Reviews

Yes4All Speed Agility Ladder Training...

 A PERFECT GIFT FOR ALL AGES AND LEVELS: This...
 HEAVY DUTY AGILITY LADDER: Constructed of...
 FULLY ADJUSTABLE 8, 12 AND 20 RUNG DESIGN:...
 INCLUDE A CARRY BAG: You can easily stash...

Gym Equipment Names With Pictures Guide Summary

There you have it.
I understand that there are more machines that you could see in your public gym, like various
machines designed specifically for abdominal muscles, but that’s just a few of them and they are
not usually available for a home gym use.
This list should give you more than basic understanding on various workout machines and tools
that you can utilize and also get for yourself when planning your home or garage gym.
Total body home fitness machines can also combine these machines into one. At Garage Gym
Pro, we aim to cover all options in building the best possible home gym with all the essentials.
 The Best At-Home Workouts to Help You Stay
Healthy and Fit, According to Personal Trainers
You don't need much space or equipment to get moving.

BY STEFANI SASSOS, M.S., R.D.N., C.S.O., C.D.N., NASM-CPTUPDATED: DEC 23, 2020
SAVE ARTICLE
Previous VideoPauseNext Video

Unmute

Current Time 1:25

Loaded: 95.00%

Remaining Time -1:13

Play in full-screen

WATCH: Kayla Itsines 14-minute ab workout

You don't need a fancy gym membership or expensive exercise equipment to get you in amazing
shape. The best workouts can oftentimes be done right in your home and use your bodyweight to
work practically every muscle in the body. Whether you set up an exercise mat and resistance
bands in the corner of your bedroom or have a larger area to break a sweat, you don't need much
space or equipment to get moving.

But regular exercise isn't just about looking good and building strength; it's also beneficial for
immunity and can help flush bacteria out of the lungs and airways. Plus, staying active
is necessary to maintaining a healthy mindset, especially is you are working remotely. "If you're
working from home, it's important to stay consistent with your workouts to help maximize
productivity and keep a routine," says certified personal trainer Alix Turoff, MS, RD,
CDN, CPT.
RELATED STORY

 7 Best Tips for Working From Home

For people who have a home gym, working out can be simple, but for those of us used to training
in a studio, we have to get a little creative. "If you're home without any equipment, your body is
your own machine! Work it," says corrective exercise specialist Tatiana Lampa, ACSM
CPT, NASM CES and founder of the Training with T App.

Certified Personal Trainer Rachael DeVaux, RD, CPT, PES, suggests grabbing anything
that resembles dumbbells like: laundry detergent, bags of produce, or milk jugs, for your own
makeshift gym. "Investing in some resistance bands from Amazon can offer a huge variety of
different exercises as well," she adds.
Tip: If you're not used to working out at home, Elise Young, CPT, FMS, of Elise's Body Shop, says
it's important to designate a spot in the house that feels like a good fit for some movement. "This
is a stressful time and we must adjust to the place we are currently in. Lay out a mat or towel and
make that your spot."

Below, we've rounded up several of our trainers' favorite at-home work out movements to try and
incorporate into your routine. DeVaux suggests choosing six exercises, breaking them
up into two circuits, and completing each exercise for 12-14 reps, three rounds
through each circuit. Before starting any exercise regimen, always be sure to consult your
physician or healthcare practitioner.

Advertisement - Continue Reading Below

Legs and Glutes Workouts

SRDJANPAV//GETTY IMAGES

Squats
Try air squats, side step squats, sumo squats, jump squats, and even weighted squats. You can
even try holding a large bottle of detergent to get some added resistance with your squats, just
make sure the lid is on tight.
SRDJANPAV//GETTY IMAGES

Lunges
Front lunges, back lunges, and even side-to-side lunges are an excellent exercise for targeting the
large muscles of the lower body. For an advanced movement, try jump lunges to get your heart
rate up.
SRDJANPAV//GETTY IMAGES
Advertisement - Continue Reading Below

Glute Bridge
This is a great bodyweight exercise to help warm-up the glutes and several muscles prior to
incorporating more range of motion and any weights. You can enhance a glute bridge with
resistance bands, and really make sure that you engage your core in addition to your glutes. Start
with a regular glute bridge and work your way up to the single-leg bridge, which is very effective
because it targets your hamstrings, glutes, and core.
CAVAN IMAGES//GETTY IMAGES

Step Ups
Look for a durable box or sturdy bench to bang out some low-impact step ups. This move is great
for balance, stabilization, and building strength. Hold some weights or detergent bottles on either
side of the body for extra resistance.
SRDJANPAV//GETTY IMAGES

Deadlifts
Perfect this movement with your bodyweight and then grab a weight for extra resistance,
engaging the glutes the entire time. Change things up by focusing on timing; lower down on a
slow three-count, then squeeze the glutes as you return back up to standing position on a one-
count.

Advertisement - Continue Reading Below

SRDJANPAV//GETTY IMAGES

Wall Sits
Turoff says this effective and simple exercise activates your glutes, hamstrings, and quads. Try a
1:1 approach by working for 30 seconds and resting for 30 seconds, then repeating 3-4 times until
you feel the burn.

Abs and Arms Workouts

SVETIKD//GETTY IMAGES

Pushups
A fantastic full-body workout, push-ups work almost every muscle with a huge emphasis on
upper body and core strength. Even if you can't do a regular one, consider dropping to your knees
or doing them against a countertop to make the transition easier. Try DeVaux's push-up
progression here.
SHESTOCK//GETTY IMAGES
Advertisement - Continue Reading Below

Dips
"Couches and chairs are a great alternative to a bench and allow for a ton of different
movements," says Young. This makes for the perfect solution when doing dips to target the tricep
muscles.
SVETIKD//GETTY IMAGES

Planks
Probably the most effective core workout, planks really do benefit the entire body and require a
ton of stabilization throughout your core. Try planks on your forearms, and work up building
strength in a side plank if possible.
SVETIKD//GETTY IMAGES

Shoulder Taps
While you're holding a strong plank, consider incorporating shoulder taps to build stability and
strength. Shoulder taps work you transverse abdominals and obliques as well.
SVETIKD//GETTY IMAGES
Advertisement - Continue Reading Below

Twists
Grab a weight or detergent bottle for added resistance, and pick your feet up off the floor for an
even harder challenge.

Full Body Workouts

SVETIKD//GETTY IMAGES

Burpees
This high-intensity, plyometric exercise is perfect for getting your heart rate up and is a fantastic
finisher to any workout. Try doing burpees tabata style: push for 20 seconds, then rest for 10
seconds. Repeat four to eight times for a full-body endurance workout!
SVETIKD//GETTY IMAGES
Advertisement - Continue Reading Below

Mountain Climbers
Build strength, endurance, and cardiovascular stamina with mountain climbers. Try them at
different paces; go fast if you want to get your heart rate up, or slow down and engage your core
for some awesome ab work.
SVETIKD//GETTY IMAGES

Superman Hold
Turoff loves this full-body move as an effective way to build strength in the lower back,
something that is often neglected when exercising. Try to hold for 15-30 seconds and keep
working your way up to a minute.
CAVAN IMAGES//GETTY IMAGES

Jump Rope
It doesn't take much experience or space to start jumping rope. This total-body workout boosts
both cardio and strength. Plus, a jump rope is an affordable and compact piece of exercise
equipment.