While there are certainly excellent arguments for both sides, based upon laboratory research and “in-the-trenches” anecdotal evidence, this article is meant to advocate for one side, but rather to share some of the best possible machine substitutions for six commonly used, basic free-weight exercises.
Here are the six machines that best match their free-weight counterpart.
1 of 6
gilaxia / Getty
Leg-press Machine
Solid substitution for: The barbell squat
Advantages: You can easily vary your footing on the platform from high to low, and close to wide. This will allow you to target different sections of the thigh, as well as bring more hamstrings and/or glutes into play when desired. This is about as basic as it gets, and without a doubt this movement is largely responsible for some of the biggest quads ever developed.
2 of 6
Per Bernal / M+F Magazine
Seated Flye
Solid substitution for: The dumbbell flye
Advantages: Not only does this machine allow for a terrific stretch, just like dumbbells, but it also provides a peak contraction effect so that you can squeeze the muscle intensely against resistance. This movement isolates (to a larger degree than presses) and works the chest very efficiently by allowing for a very complete range of motion and a powerful stretch.
3 of 6
Hero Images / Getty
Cable Machine Row
Solid substitution for: The one-arm dumbbell row
Advantages: You can get an even deeper stretch using a machine, since the floor is not a limiting factor as it is with dumbbell rows. Additionally, the seated, rather than bentover, position of the torso is far easier on your breathing, which may help you push your sets further. An excellent exercise for targeting the abs or the lats, cable rows provide an excellent stretch and allows for heavy weights to be used while keeping the lower back stable.
4 of 6
Matthew Leete / Getty
Seated Hammer Machine Incline Press
Solid substitution for: The barbell incline press
Advantages: This machine not only provides a different feel than the basic lying incline press, it can also be used unilaterally without worrying about stabilizing the torso. In addition, no spotter is needed so you are free to push to complete muscle failure without the aid of a training partner. Along with the bench press, this exercise is a must for those seeking a monster-sized chest, with even development from top to bottom.
5 of 6
Charles Lowthian
Seated Side Lateral Machine
Solid substitution for: The dumbbell side lateral
Advantages: This machine is one of my personal favorites, as it does a better job than dumbbells at putting direct “pressure” on the lateral delt heads, and also allows for a more intense peak contraction at the top. Additionally, it forces the lifter to use more strict form, which will manifest better results. It’s an amazing exercise for creating shoulder width, when done correctly. Unfortunately, majority of lifters go too heavy and swing the DBs to the top with the help of momentum, rather than forcing the medial delts to perform the brunt of the work, so this machine may be the way to go for many gym-goers.
6 of 6
Tommy Garcia / M+F Magazine
Assisted Pullup Machine
Solid substitution for: The wide-grip pullup
Advantages: This particular machine is better than pulldowns because it more closely mimics pullups, and still forces the lifter to move their body through space, rather than remaining stationary. For those who are not yet strong enough, or have become too big (not a bad problem to have), to perform several sets of 8-12 strict reps, the assisted pullup machine serves as the perfect back-blasting option.
