reckoner.fit Open Reckoner Create your account

Exercises

Machines and cables

68 movements Reckoner can prescribe from machines and cables. Tell it what your gym has and it will only ever write you a week you can actually do.

Every one of them has a full page.

Assisted dip

Knees on the pad, stop at upper arms level.

Machines and cables

Assisted pull-up

Palms away, wrists straight in the hang.

Machines and cables

Bayesian cable curl

Arm behind you, curl forward.

Machines and cables

Squat

Belt squat

Hips under the belt, chest up.

Machines and cables

Shoulder isolation

Cable Y raise

Raise the arms up and out in a Y.

Machines and cables

Horizontal push

Cable crossover

Pulleys above the shoulders, hands cross.

Machines and cables

Cable crunch

Round the ribs down to the hips.

Machines and cables

Cable curl

Elbows pinned, control the way down.

Machines and cables

Horizontal push

Cable fly

Pulleys at chest height, arms sweep level.

Machines and cables

Cable glute kickback

Squeeze the glute, don't arch the back.

Machines and cables

Shoulder isolation

Cable lateral raise

Lead with the elbow, no swinging.

Machines and cables

Cable overhead triceps extension

Elbows by the ears, only forearms move.

Machines and cables

Hinge

Cable pull-through

Hinge at the hips, squeeze glutes to stand.

Machines and cables

Cable rope hammer curl

Thumbs up, elbows pinned.

Machines and cables

Shoulder isolation

Cable shrug

Shoulders straight up to the ears.

Machines and cables

Cable woodchop

Turn through the belly, arms stay long.

Machines and cables

Horizontal pull

Chest-supported T-bar row

Chest on the pad, pull the elbows back.

Machines and cables

Close-grip lat pull-down

Hands inside the shoulders, elbows down.

Machines and cables

Horizontal push

Decline machine chest press

Press down and out, don't lock the elbows.

Machines and cables

Shoulder isolation

Face pull

Pull to the eyes, spread the rope wide.

Machines and cables

Squat

Hack squat

Back flat on the pad, knees track the toes.

Machines and cables

Half-kneeling cable pull-down

Pull the elbow down, ribs stay stacked.

Machines and cables

Lat pull-down

Lead with the elbows, bar to the chest.

Machines and cables

Leg extension

Control the lowering, don't kick.

Machines and cables

Squat

Leg press

Stop before the hips round off the pad.

Machines and cables

Calf

Leg press calf raise

Full stretch, then press through the toes.

Machines and cables

Horizontal push

Low-to-high cable fly

Pulleys low, hands sweep up to chin height.

Machines and cables

Lying leg curl

Hips on the pad, curl under control.

Machines and cables

Machine biceps curl

Elbows at the pivot, lower all the way.

Machines and cables

Horizontal push

Machine chest press

Press without locking the elbows out.

Machines and cables

Machine crunch

Curl the ribs toward the hips.

Machines and cables

Machine glute kickback

Squeeze the glute, don't arch the back.

Machines and cables

Horizontal pull

Machine high row

Chest on the pad, elbows down and back.

Machines and cables

Machine hip abduction

Push the knees out slowly, sit tall.

Machines and cables

Machine hip adduction

Squeeze the knees in under control.

Machines and cables

Hinge

Machine hip thrust

Squeeze the glutes, ribs stay down.

Machines and cables

Shoulder isolation

Machine lateral raise

Lead with the elbows to shoulder height.

Machines and cables

Horizontal push

Machine pec fly

Handles at chest height, soft elbows.

Machines and cables

Shoulder isolation

Machine rear delt fly

Chest on the pad, sweep the arms back wide.

Machines and cables

Horizontal pull

Machine row

Chest on the pad, pull the elbows back.

Machines and cables

Machine shoulder press

Press without shrugging the shoulders.

Machines and cables

Machine torso rotation

Hips still, turn slowly from the middle.

Machines and cables

Machine triceps extension

Elbows on the pad, only the forearms move.

Machines and cables

Neutral-grip lat pull-down

Drive the elbows down to the ribs.

Machines and cables

Pallof press

Press straight out, resist the twist.

Machines and cables

Squat

Pendulum squat

Back on the pad, sink deep, drive up.

Machines and cables

Shoulder isolation

Reverse cable crossover

Sweep the arms wide, thumbs pointing up.

Machines and cables

Rope press-down

Pin the elbows, lock out at the bottom.

Machines and cables

Hinge

Seated back extension

Brace, push back slowly, stop upright.

Machines and cables

Horizontal pull

Seated cable row

Tall chest, pull to the belly.

Machines and cables

Calf

Seated calf raise

Drop to a deep stretch, then press tall.

Machines and cables

Seated leg curl

Curl hard, lower under control.

Machines and cables

Horizontal pull

Single-arm cable row

Pull to the hip, don't twist.

Machines and cables

Single-arm cable triceps extension

Elbow pinned, straighten the arm.

Machines and cables

Horizontal push

Single-arm high-to-low cable fly

One pulley high, sweep down across the body.

Machines and cables

Squat

Single-leg leg press

One foot mid platform, hips stay down.

Machines and cables

Carry

Sled push

Stay low, drive through the legs.

Machines and cables

Horizontal push

Smith machine bench press

Bar over the lower chest, elbows tucked.

Machines and cables

Calf

Smith machine calf raise

Sink to a stretch, rise onto the toes.

Machines and cables

Hinge

Smith machine hip thrust

Chin tucked, drive the hips up.

Machines and cables

Horizontal push

Smith machine incline press

Bar to the upper chest, elbows tucked.

Machines and cables

Squat

Smith machine squat

Brace the belly, knees track the toes.

Machines and cables

Standing cable hip abduction

Lift the leg out to the side, stay tall.

Machines and cables

Standing cable leg curl

Curl the heel back, thigh stays still.

Machines and cables

Standing cable side bend

Bend straight to the side, no twist.

Machines and cables

Calf

Standing calf raise

Sink to a stretch, rise onto the toes.

Machines and cables

Straight-arm pull-down

Arms nearly straight, sweep to the thighs.

Machines and cables

Straight-bar press-down

Pin the elbows, press to the thighs.

Machines and cables

Browse another way