Free Weight Replacement Exercises
|
Machine Exercise |
Muscles |
Alternative Exercises |
| Leg Extension | Quadriceps | Barbell Back Squats
Barbell Front Squats Dumbbell Squats Overhead Squats Step Ups Lunges Walking Lunges Split Squats |
| Leg Curl | Hamstrings | Barbell Deadlifts
Dumbbell Deadlifts Single Leg Deadlifts Kneeling Hamstring Raise |
| Leg Press Machine | Glutes, Quadriceps, Calves | Bodyweight Squats
Barbell Back Squats Barbell Front Squats Dumbbell Squats Overhead Squats Step Ups Lunges Walking Lunges Split Squats |
| Machine Chest Press | Chest, Shoulders, Triceps | Push Ups
Dumbbell Chest Press Barbell Bench Press |
| Pec Deck Machine | Chest, Shoulders, Biceps | Wide Grip Push Ups
Dumbbell Chest Flyes |
| Machine Shoulder Press | Shoulders, Triceps | Dumbbell Shoulder Press
Alternating Shoulder Press Military Push Ups |
| Lateral Raise Machine | Shoulders | Dumbbell Lateral Raise |
| Lat Pulldown | Latissimus Dorsi, Biceps | Pull Up
Chin Up Dumbbell Pullover |
| Seated Cable Row | Latissimus Dorsi, Biceps | Bent Over Dumbbell Row
Dumbbell Rows |
| Triceps Cable Extension | Triceps | Overhead Dumbbell Triceps Extension
Triceps Push Ups |