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The posterior, or rear, delts don’t seem to get much love among gymgoers. They’re often trained as an afterthought, with a few sets of rear delt raises thrown in at the end of a grueling shoulder pressing and side raise session to hit the more showy front and side delts.

Yet, you will never get a truly impressive upper body unless you give the rear delts the attention they deserve. This muscle completes the rounded cap of your delts and ties into your traps and lats. Guys who ignore it look much narrower and thinner than the ones who do it justice.

But to grow impressive rear delts, you must do the right exercises the right way. In this article, I’ll lay out the three best exercises (spoiler: Rear delt cable fly, lying supine cable crossover, and bent over one arm cable rear delt raise) for the rear delts, explaining the physics of why they’re all you need and putting them together into a workout that works.

The Best Rear Delt Exercise: Rear Delt Cable Fly

The best rear delt exercise will have you holding resistance in each hand with your hands together in front of your scapula. You then move your arms down and back in an upside-down ‘V’ motion, ending with your hands out to the sides of your waist.

The best exercise to do that is the cable rear delt fly.

You will need a double pulley machine to perform the rear delt cable fly. If you only have access to a single pulley machine, you can do the exercise on it one side at a time.

Step-by-Step

1. Set the pulleys on a double pulley cable machine to their highest setting. Remove the handles from the ends of the cables.
2. Stand facing the machine about three feet in front of it and grab the ends of the cable crossover so your right hand is holding the left cable and vice versa.
3. In the starting position, your hands should be crossed over at the level of your sternum.
4. Extend your arms down and slightly back in an upside-down ‘V’ motion until fully extended to the sides of your waist.
5. Contract your rear delts in this position.
6. Return to the start position under control. Do not bring your hands higher than your sternum.

It should be noted that the rear deltoids are a relatively small muscle. As a result, it doesn’t need a lot of weight to be maximally stimulated. I recommend using just a single plate on the pin weight stack for your first set and adjusting from there. I use fractional plates that can be added to the weight stack to get the right weight for the number of reps I’m doing.

The Second Best Rear Delt Exercise: Lying Supine Cable Crossover

The lying supine cable crossover is similar to the previous exercise, except it involves lying on a bench placed in the middle of the cable crossover machine. This makes for a stricter exercise, as you cannot use back-swing to introduce momentum to the movement. It also reduces strain on the lower back. This might be a tough exercise to pull off in a crowded gym, so I’ve also provided some alternate exercises further down in the article.

Step-by-Step

1. Place a flat bench in the center of the cable crossover machine. Set the pulleys at your shoulder level when standing.
2. Grab the opposite cable handles and lie on the bench.
3. In the starting position, your arms should be extended directly above your chest with your hands together.
4. Bring your arms down and out without bending your elbows.
5. In the bottom position, your hands should be in line with your ribcage.
6. Return to the start position under control.

The Third Best Rear Delt Exercise: Bent Over One Arm Cable Rear Delt Raise

The bent-over-one-arm cable rear delt raise allows you to focus on each side of the rear delts. Even though the action is opposite to the previous two exercises, with the arm coming up diagonally, it still follows the ideal angle of resistance because the cable pulley is set low.

Step-by-Step

1. Set the pulley on a cable pulley machine to its lowest position.
2. Stand side-on to the machine, about a foot away from it.
3. Bend over so your torso is parallel to the floor.
4. Grab the cable with your outside arm.
5. In the start position, your outside arm should be reaching across so that it is just in front of your opposite shin.
6. Pivot from the shoulder joint to extend your arm back and slightly outward in a diagonal action.
7. Lower under control and repeat.

Rear Delt Anatomy

The rear delt muscle originates on the upper ridge of the scapula and inserts at the top of the upper arm (humerus), right behind the insertion of the lateral delts. The muscle’s main job is to pull the upper arm back and down. It also assists in the external rotation of the upper arm. 

The rear delt muscle fibers run diagonally from the origin to the insertion point. The ideal exercise for this muscle will simulate this muscle fiber direction. That direction causes the upper arm to move down and back when you are in a standing position. In the top position, your hands would be together at sternum level; in the bottom position, they would be extended to your sides at waist level. The arm movement would be down and slightly back.

That is not what you see with most conventional rear delt exercises. Instead, they emphasize having the arms either coming up from a low position, as in the rear delt raise, or perpendicular to the body, as on the rear delt machine. Those movements do not allow you to perform the natural action of the rear delts through its full range of motion, which is to extend the upper arms down and back in a diagonal sweeping motion.

Why The Cable Pulley is Best for Rear Delts

We have established that the best exercises to target the rear delts will involve a direction of resistance that aligns with the direction of movement of the muscle in its natural function. It should also align with the direction of the muscle fibers. In each case, that direction is diagonally down.

When you use a free weight, such as a dumbbell or a barbell, the direction of resistance is only ever straight down, in accordance with gravity. So, there is no way you can effectively work your rear delts with free weights.

When you use a cable pulley machine, however, you are able to set the direction of cable resistance. By setting the pulleys at their highest position and then grabbing the opposite cable ends so that your left hand is grabbing the right cable and your right hand is holding the left cable, you are able to create resistance through the ideal downward diagonal range of motion.

We love the cable machine for rear delts so much that we dedicated an entire article to the Best Cable Rear Delt Exercises.

Rear Deltoid Workout

I recommend working your posterior deltoids along with your front and side delts. Each of these three segments of your deltoid is a relatively small muscle, so they do not require a huge volume of work. I have found that around six sets for each head is ideal, giving you a total of 18 sets for your shoulders.

As we have identified, the rear delt cable fly is the single best exercise to work your rear delts. As a result, this exercise should be done for all six sets.

The rear delts respond best to higher reps. I have been using the following rep scheme with my bodybuilding personal training clients for decades with great results:

Each time you decrease the reps, you should slightly increase the resistance. Make use of fractional plates if your gym has them.

The other two cable exercises are not as good as the rear delt cable fly because they do not allow for as natural a range of motion. However, they are useful if you want to inject some variety into your workout. I recommend throwing one or the other in every fourth workout.

What if you Don’t Have a Cable Machine?

So far, I’ve laid out the three best rear delt exercises in terms of muscle hypertrophy and strength development. But what if you don’t have access to a cable pulley machine? Maybe you’re working out in your home gym and need to do dumbbell rear delt exercises. Or it could be that your gym doesn’t have a double pulley machine. Perhaps it’s got one, but the time you visit the gym, it’s almost impossible to find it available.

The following exercises are not as good as the three cable moves in the last section. However, they will still work your rear delts, just not as effectively. They make good alternatives for people who do not have access to a cable pulley machine.

Reverse Pec Deck Machine

The reverse pec deck machine moves your arms perpendicularly to your torso, which, as we have seen, is not the ideal direction of movement to hit the rear delts. However, it does activate the rear deltoid through the top half of its range of motion. Also, the fact that you are seated takes all the pressure off your lower back.

Step-by-Step

1. Set the seat height so that your arms are moving horizontally.
2. Sit on the reverse pec dec machine facing into it, and grab the handles.
3. Push back with your delts to move handles together and contract your shoulder blades.
4. Slowly return and repeat.

Incline Rear Delt Raises

The incline rear delt raise starts low and ends high and, because it uses dumbbells, has a direction of straight down resistance. This means you’re fighting gravity as well as the weight.

Step-by-Step

1. Set an incline bench to a 45-degree angle.
2. Grab a pair of dumbbells and lie face down on the bench so your arms are hanging over the edge with your palms facing each other. Plant your feet firmly on the floor and press your lower back into the spine.
3. With your elbows slightly bent, pivot from the shoulder joint to bring your arms back and out.
4. Pause for a moment in the top position as you squeeze the posterior deltoid head.
5. Lower under control and repeat.

Bent Over Rear Delt Raise

The bent-over rear delt raise is similar to the previous exercise, with the difference that it doesn’t provide the same level of protection for your lower back. Nor does it ensure that you can’t use momentum to lift the weight.

However, the bent-over rear delt raise is probably the most convenient posterior deltoid exercise. All you have to do is grab a pair of dumbbells and start repping out.

Step-by-Step

1. Grab a pair of dumbbells and stand with your feet shoulder-width apart.
2. Bend at the hips so your torso is parallel to the floor.
3. Hang your arms in front of you with your palms facing each other. Your elbows should be slightly bent but locked in position.
4. Pivot from the shoulder joint to bring your arms back and out (rather than directly up to shoulder level).
5. Lower under control and repeat.

Lying One-Arm Delt Raise

The lying one-arm delt raise does a good job of isolating each side of the rear deltoid muscle. This is also a strict movement that prevents momentum.

Step-by-Step

1. Lie on a bench on your side with your legs stacked upon each other and a dumbbell-free weight in your top hand. The other hand should be supporting your head or body if you’re positioned at the top of the bench.
2. Start with the dumbbell extended parallel to your shoulder.
3. Without bending at the elbow, raise the dumbbell until it points to the ceiling. Bring the weight up in a diagonal movement rather than straight up.
4. Slowly lower & repeat.

Benefits of Rear Delt Work

We’ve talked about how important it is for upper-body muscular development to work your rear deltoid muscle. But there’s more to it than that. Here are four ways that strengthening your posterior delts will improve your health:

1. Improved Posture

The stronger your rear delts are, the better able they are to pull your shoulders back and down. This helps to overcome the hunched shoulder look that is so common today as a result of our screen obsession.

2. Greater Shoulder Stability

Shoulder stability is crucial when you’re performing compound exercises like the clean and press. The stronger your rear delts are, the more solid your shoulder’s base will be. That will make you far less likely to suffer injury when performing those heavy overhead exercises.

3. Balanced Muscle Development

The overemphasis on training the front and side delts and neglecting the muscle’s rear head will result in muscle imbalances. The disproportionate strength and size between the heads that result make a person more susceptible to problems resulting from shoulder instability.

4. Enhanced Functional Movement

Virtually every functional movement of the upper body involves your shoulders. Having strong rear delts that are evenly developed in relation to the front and side heads will allow you to perform those functional movements with greater ease. Whether you’re carrying groceries, hauling a suitcase, or using a wheelbarrow, you’ll have greater shoulder strength and endurance to help you perform longer with less discomfort.

Looking for some shoulder inspiration? Discover how Arnold Schwarzenegger built his Olympia-winning shoulders here.

Rear Deltoid Training FAQ

Why should I train the rear delts separately?

The deltoids are a unique muscle group because each of the three heads has different muscle origin and insertion points. As a result, each head is able to move independently. That means that you need to do separate rear, lateral and front delt exercises to move each head through its full range of motion.

The range of movement of the front and side delts is different from the rear delts. So, when you are working your front and side delts, your rear delts are getting a free ride. This part of the deltoid will be underdeveloped unless you perform dedicated exercises for the rear delts.

How often should I train my rear delts?

You should train your rear delts, along with the front and side deltoids, once or twice per week. Ensure that you allow at least 48 hours between workouts to ensure the muscle recovers fully from the previous workout.

If you are working your shoulders along with another upper body muscle, hit the other muscle first. If you work your delts first, you’ll exhaust them, providing a weak link when training the second body part.

Should I go heavy when training my rear delts?

No, you should not use a weight that is too heavy when training the rear delts. This relatively small muscle head responds best to a lighter resistance with higher reps. You will probably compromise your form if you try to go too heavy.

You should use a weight on your rear deltoid exercises that allow you to train in the 15-30 rep range. I recommend using fractional weight plates on your cable weight stack if your gym has them available.

Can I train my rear delts with bodyweight exercises?

Bodyweight exercises are not enough to specifically target the rear deltoid muscles. However, there are a number of bodyweight moves that effectively work the entire deltoid muscle. These include handstand push-ups, shoulder tap push-ups, and inverted rows. I recommend investing in a set of resistance bands if you don’t have any equipment. This will allow you to replicate the rear delt cable fly exercise.

How can I prevent shoulder injuries when training my rear deltoids?

To prevent shoulder injuries when performing rear delt exercises, it is vital that you prioritize proper form. Do not swing or use momentum when doing rear delt exercises. Make sure that you are using a weight that allows you to do the movement without compromising your technique.

Wrap Up

The rear deltoid is a muscle head that often gets overlooked. As a result, a lot of people are walking around with only partially developed shoulders. By including dedicated rear delt exercises in your routine, you’ll be able to produce fully capped delts with the mass and detail that marks a superior physique.

The three best rear delt exercises are all done on a cable machine, with the best of all being the rear delt cable fly. This should be your preferred posterior deltoid exercise if you have access to a double cable pulley machine. If not, choose one of the alternative exercises I’ve outlined in this article.

Train your rear delts, along with your front and side delts, once or twice per week. I recommend performing six sets, with a descending pyramid rep scheme from 30 down to 15 reps. Avoid going too heavy and keep your form strict for the best results.

Looking for some ideas to hit those side delts? Check out our article on the Best Lateral Delt Exercises.

Imagine your body as a Ferrari, with your nervous system as the intricate electrical system controlling every move, every breath, and every heartbeat. Just like the Ferrari depends on the efficiency of its wiring, your physical potential is directly linked to how well your nervous system operates.

For lifters looking to maximize their strength, enhance their mobility, and shed a few stubborn pounds, understanding and optimizing our nervous system isn’t just beneficial—it’s essential. Here, with the help of Tim Anderson of Original Strength and author of The Simple Book Of Strength, we’ll journey into the core of our body’s electrical wiring, helping you unlock your true strength.

Buckle up and enjoy the ride.

Understanding Your Nervous System

The nervous system is at the heart of every biceps curl and is the forgotten hero of your workouts. Please think of the nervous system like air traffic control at the airport, as it directs traffic and ensures messages get from your brain to your muscles swiftly and efficiently, explains Anderson.

“The nervous system governs everything about us: moving, thinking, and feeling. It controls all our functions and systems. It is the wiring and the operating system for our total physical being.” says Anderson.

Your nervous system has two major players: the central nervous system (CNS), comprising your brain and spinal cord, and the peripheral nervous system (PNS), which branches out to deliver messages to the rest of your body. Understanding the nervous system’s workings is handy for those focused on strengthening and building muscle.

Let’s briefly dive in on how they work together.

The CNS is like the bossman, making the big decisions, while the PNS acts as the diligent worker, carrying out these orders. When they work together in unison, they coordinate every aspect of your workouts, from the initial thought of “I’m going to lift this heavy *&^ weight”  to the complex coordination of muscles needed to do it. As Anderson explains, we are born with it.

“We are born with specific movement programs in our nervous system designed to wire our brains and knit our bodies together. This is the secret to unfettered strength and our foundation for strength expression,” says Anderson.

The two systems discussed below determine the types of messages the CNS delivers to the PNS.

The Sympathetic And Parasympathetic Nervous System  and Their Role In Building Strength

The sympathetic and parasympathetic nervous systems are branches of the same tree of the CNS and serve as the yin and yang, or like peanut butter and jelly, balancing each other to maintain harmony.

Here’s a brief description of how they work to ensure better strength and recovery.

The SNS Your Body’s Turbo Button

The sympathetic nervous system kicks into high gear when you’re getting after it. This is your turbo button, initiating the fight or flight response that pumps adrenaline through your veins, increases your heart rate, and sends more blood to your working muscles.

The PNS Is The Unsung Hero of Recovery

The parasympathetic nervous system is your body’s built-in recovery mode. When you let it take over after the workout, it helps your body to rest, digest, and repair. This system lowers your heart rate, conserves energy, and starts healing, ensuring your muscles recover and grow stronger.

Balancing these two is critical to unlocking your full strength potential because if we live in one or the other, it is terrible news for our strength, according to Anderson.

“When it comes to strength training, if we live in a sympathetic state, we will not have full access to our strength potential,” explains Anderson.

Everyday Tips To Strengthen Your Nervous System

Incorporate High-Intensity Interval Training (HIIT)

Why It Works: HIIT stimulates the SNS, enhancing its ability to kick into high gear when you need that burst of energy and strength. By alternating short, intense bursts of exercise with less intense recovery periods, you’re training your SNS to respond more efficiently.

How to Do It: There are many ways to go here. Start sprinting at total effort for 30 seconds, followed by a 1-minute walk for recovery. Or use your favorite cardio machine and perform the work-rest intervals like 20/10, 10/20, 30/60, or 20/40. Doing HIIT once or twice a week will get your SNS at the top of its game.

Practice Deep Breathing Exercises

Why It Works: Deep breathing exercises are one of the most effective ways to engage the PNS, which is crucial for initiating the body’s rest-and-recover response. By focusing on slow, deep breaths, you’re sending a signal to your brain to calm down and switch from the high-alert state to a restful PNS state.

How to Do It: Again, you can go in many ways here, but try the 4-7-8 technique. Breathe deeply through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this cycle for 4 minutes or until you feel relaxed.

Breaking Down Mental Barriers For Improved Strength

Improving strength is not just a physical challenge; it’s a mental one, too. Fear, anxiety, and stress can be significant barriers to realizing your true strength because you’re living in sympathetic mode, according to Anderson.

“ When we are there, we cannot thrive. This means our strength training efforts won’t be as fruitful as they would be. When we live in a fight or flight, we cannot rest and recover from the day’s events. When we live in fight or flight, our bodies and lives are out of balance.” explains Anderson.

For those committed to improving their strength and fitness, tackling these barriers is as crucial as the workout. Stress and anxiety trigger the sympathetic nervous system, priming your body for fight or flight. While this response is beneficial in short bursts, over-activation may impair recovery, reduce performance, and even lead to overtraining.

Here are two tips to better handle stress and anxiety to improve your state of mind for a better workout.

Recognize and Redirect

Why It Works: When you realize the presence of fear or anxiety and approach it without judgment, you can redirect your energy toward more productive, positive outcomes. This technique helps reduce the stress response and refocus your mind on training or the task.

How to Do It: When you notice these feelings popping up,  take a moment to pause and breathe deeply. Acknowledge the feeling, then consciously focus on a positive affirmation such as “I am strong and capable of crushing this workout.” Or, as Ronnie would say, “Lightweight baby, lightweight.

Visualization and Goal Setting

Why It Works: Visualization and goal setting are potent mind-body tools for improving strength. They help create a clear vision of success, which can motivate and guide you through challenging workouts.

How to Do It: Spend a few minutes each day visualizing yourself achieving your fitness goals. Imagine how it feels to rip that heavy weight from the floor and pair this with specific, achievable goals for each workout, focusing on your progress towards your overall goal.

“ What we rehearse in our minds gets expressed through our bodies. This is why rehearsing and practicing positive, true thoughts can be so powerful. This is also why having verses and positive practices is so important – they are information that tells the brain, “I am safe.” When the brain knows we are safe, it grants us access to our strength.” explains Anderson.

Workouts To Improve Your Nervous System and Reach Your Strength Potential

Tim Anderson presents some examples of ways to access your full-strength potential. The foundational strength training example is perfect for recovery days between workouts to enhance PNS action, and the brain and body example is a fantastic way to add spice to your conditioning/cardio work.

Everyday foundational strength training:

• Practice deep belly breathing for 2 minutes.
• Practice moving your eyes and head for 2 minutes.
• Practice rolling on the floor for 2 minutes.
• Practice rocking back and forth on your hands and knees for 2 minutes.
• Practice crawling for 2 minutes.

Everyday brain and body strength training:

• Leopard Crawl in the direction of your choice for 10 minutes.
• Suitcase Carries for 10 minutes.
• Brisk Walk for 30 minutes – swing your shoulders to match the swing of your hips.

Examples of how this works and what this might look like can be found in A Simple Book of Strength.

Shoulders, biceps, back, chest, triceps and core — this Upper Body HIIT Workout with weights is a complete arm workout at home. Strength exercises to tone your arms are paired with upper body HIIT exercises to raise your heart rate and burn calories.

I love an efficient workout routine, which is why I love the combination of strength training and HIIT exercises, like you’ll find in today’s upper body HIIT workout.

Pairing upper body strength exercises with high intensity interval training (HIIT) makes shorter workouts more efficient. 

This combination also increases the intensity of a workout. Performing “strictly strength” exercises, like an overhead shoulder press, becomes more difficult when your heart rate is elevated.

If you want to build toned arms and break a sweat at home, this is the workout for you!

35-Minute Upper Body HIIT Workout

Build upper body strength and raise your heart rate in around 35 minutes with this upper body HIIT workout.

Add upper body workouts like this one to your home training program 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Medium to Heavy Set of Dumbbells. I suggest anywhere from 8-25 lbs. I used 15-20 lb dumbbells for this arm workout.

Workout Instructions:

Follow along with the guided HIIT Arm Workout video on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

• 3 Circuits (2-3 exercises per circuit)
• Timed Intervals (perform each exercise for 30 seconds, then rest 10 seconds)
• Repeat Each Circuit x3 Sets
• Between Each Circuit is a Push Up and Cardio Push (30 seconds work, 10 seconds rest, repeat x2 sets)

Note: we re-filmed this workout to improve video and sound quality (and changed up some of the moves). You can find the original best upper body HIIT exercises here if you’d like to compare them.

8 Best Upper Body HIIT Exercises

Single, Single, Double Lateral Raise

Targets: All three heads of the shoulder muscles — primarily the lateral head of the deltoid, but also engages the anterior and posterior heads (or rear delts).

Overhead Tricep Extension

Targets: The triceps (back of the arm). This move also engages all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.

Burpee and Push Press

Targets: Shoulders, back, glutes, hamstrings, lower back, abs and core.

This complex full body move adds explosive power to strength movements.

Single Arm Row

Targets: The latissimus dorsi (or lats); largest back muscle. This unilateral exercise also engages the bicep and core.

W-Curls (Standard Bicep Curl and Wide Bicep Curl)

Targets: The muscles of the forearms, the biceps muscles and rotator cuff.

The external rotation through the shoulder joint also strengthens the rotator cuff muscles and increases shoulder stability.

Dumbbell Row, Clean and Overhead Press

Targets: The lower back and upper back (specifically the lats and rhomboids), hamstrings, hips, glutes, core and shoulders.

Woman Maker (Push Up, Row, Squat, Curl and Press)

Targets: Quads, glutes, hamstrings, back, chest, biceps, triceps, shoulders and core.

A big, full-body movement to build strength while also getting your heart rate up.

Halo and Vertical Press Out

Targets: Shoulders, low back, and abdominal muscles.

This is also a great exercise to increase shoulder mobility.

Upper Body HIIT Workout FAQs

Pin this: Upper Body HIIT Workout for Women

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I have a strange habit when I train at a new gym. One of the first things I do is look around at how much space is occupied by worthless equipment. It’s my way of “grading” the place. You see, not all gym machines are created equal. There is a continuum from best to worst. And if lame equipment fills every corner, there’s no room for the good stuff.

The problem is, what is the good stuff? Of course, there are the bodybuilding staples everyone knows and loves, but other machines are underrated or falsely villainized for no reason.

In this article, I dissect the gym machine landscape, unveiling the top five winners who excel at muscle growth alongside the bottom five who only take up space. Whether you’re a gym vet or just starting, this guide will help you navigate the flooded gym floor, maximizing your muscle gains and time.

Table of contents:

• The 5 Best Machines at the Gym for Muscle Growth
• The 5 Worst Machines at the Gym for Muscle Growth
• Pros and Cons of Machine Training
• Tips to Get the Most Out of Machine Training

The 5 Best Machines at the Gym for Muscle Growth

Let’s start on a positive note. Here are five of the best gym machines for muscle growth. A few may surprise you.

1: The Smith Machine

The Smith machine is on almost every list. However, it is usually in the worst category, which isn’t right.

Dumping on the Smith machine is nothing new. Trainers have been doing it for years. I probably did, too, at some point. If so, I’m sorry because I was wrong.

The Smith machine is one of the best muscle-building machines at the gym. There, I said it. And the most significant benefit is actually what people use to discredit its ability to build muscle—stability.

It’s no secret that the Smith machine is more stable than a barbell. In a sports or functional context, this is a disadvantage because you want to train all of the little stabilizing muscles. However, getting jacked is not as clear. Many people find that a Smith machine allows them to get a better mind-muscle connection on the target muscle. For example, not balancing the bar on a shoulder press allows them to focus more on pressing with their shoulders.

Keep in mind that I’m not comparing a barbell to a Smith machine. Data suggests that barbells are still king when it comes to muscle activation.¹

Figure 1: Schick, E. E., et al. (2010)

However, in terms of machines, the Smith machine is hard to beat as a solid variation. I mean, you can train your entire body on it.

My favorite Smith machine exercises include incline bench presses, seated shoulder presses, single-arm shrugs, rows, standing calf raises, hip thrusts, and Bulgarian split squats. Throwing one of these exercises into your routine will provide a nice variation to keep things interesting.

2: Cable Machine

The cable machine has to be on the list. Like the Smith machine, it’s one piece of equipment that can train the entire body. Moreover, the cable’s design ensures that resistance remains consistent throughout the range of motion, creating a continuous tension that maximizes muscle engagement. Constant tension is arguably the most significant advantage of cable machines. In many free-weight movements, like the dumbbell lateral raise, gravity causes the strain to be higher at different points in the lift. That’s not the case for cable lateral raises.

It could be a placebo effect or a product of the constant tension, but I always get nasty pumps on cable machines. I like to end most upper-body sessions with one or two cable exercises.

Cables are great for arm and shoulder work, but as I said, you can train your entire body with a cable machine. If you need help with ideas, here are the 18 best cable machine exercises.

3: Hack Squat

The hack squat might be one of the most underrated pieces of equipment in the gym. Yes, it’s less versatile than the first two machines on the list, but it’s excellent at what it does. The hack squat is one of the quintessential muscle-building leg machines in the gym. It allows you to load up substantial weight in a fixed motion, targeting the quads while engaging the glutes and hamstrings in a way that’s typically safer and more controlled than free-weight squats. This safety feature is especially true for those with lower back issues.

My favorite aspect of a hack squat is it allows lifters to train close to failure without the balance concerns inherent in traditional squats. Since we know training close to failure is vital for muscle building, it’s hard to argue the value of the hack squat.

4: Chest Supported Row

I may like the chest-supported row more than most. It’s one of my favorite machines because it hits the upper back hard while minimizing strain on the lumbar region. After deadlifting, the last thing I want to do is barbell rows. That is a recipe for lower back pain.

Aside from safety, another benefit of the chest-supported row is that it’s hard to cheat. Many back exercises, particularly rows, are commonly butchered. People cut their range of motion, use every muscle but their back, and then wonder why they can’t build muscle. Sound familiar?

Stabilizing the chest against the pad allows for a full range of motion without sacrificing form. Keeping your chest against the pad makes using momentum to move the weight almost impossible. This targeted approach ensures that the upper back muscles, including the lats, traps, and rhomboids, are maximally engaged throughout each rep.

With the abundance of back machines in most gyms, this machine is easy to overlook. Don’t make that mistake.

5: Pullover Machine

(Image courtesy of Morning Lifter YouTube)

You may have never used a pullover machine. It’s a shame, but old-school pullovers are rare these days. I haven’t seen one in a gym in years. However, if I walk into a gym with one, I must use it. Even if I’m training legs, I will throw in a couple of sets at the end. If you see one out in the wild, follow my lead and use it.

A favorite of six-time Mr. Olympia Dorian Yates, the pullover machine is a unique back exercise that isolates the lats while minimizing biceps involvement. Think about it: what is the weak link in most back exercises? It’s the biceps. Often, your arms fatigue before your lats do.

We need to start a movement to bring back pullover machines. It’s easily a top-five muscle-building machine, even though most gyms don’t have one. Few back exercises train the lats in this range of motion. It’s excellent for back and chest development, the serratus, and shoulder mobility.

https://www.youtube.com/watch?v=31rj9eAVLt8

The 5 Worst Machines at the Gym for Muscle Growth

Okay, now let’s get to the fun part. Here are five machines you won’t catch me dead on. I’m joking but also kind of serious.

1: Vertical Leg Press

(Image credit to Titan Fitness)

The leg press. Oh boy, where do we begin? Do you want to know what’s worse than a regular leg press? A vertical leg press.

Look, I have a love-hate relationship with these machines. I wouldn’t say I like most leg presses, but a few are serviceable. The vertical leg press is not one of them. It’s easily the worst.

While seemingly appealing for its uniqueness and ease of use, the vertical leg press machine lacks traditional leg press machines’ biomechanical advantages and safety features. Its upright position places excessive strain on the lower back and spine, increasing the risk of injury, particularly for individuals with preexisting back issues. Additionally, the limited range of motion and lack of proper support diminish its effectiveness in targeting the lower body muscles, ultimately making it a suboptimal choice for leg strength and muscle building.

What to do instead: Back Squat, Front Squat, Hack squat, belt squat, goblet squat, Bulgarian split squat, lunges, or regular leg presses

2: Seated Ab Rotation

(Image credit to MuscleD Fit)

If you are unfamiliar with the seated ab rotation machine, it’s the one where you sit down and twist side to side against resistance. It’s not a terrible exercise, but it falls under what I consider a waste of space. There are too many better exercises that do the same thing.

If you want to train your obliques, pick one of the exercises below.

What to do instead: Band or Cable Palof Press, Bicycle Crunches, Medicine Ball Russian Twists, Weighted Side Bends, Side Plank, Suitcase Carries

3: Reverse Hyper

(Image credit to Mathias Method)

A reverse hyper is a specialized machine designed to target the posterior chain. It’s unique because it allows the legs to move in a controlled arc behind the body while the torso is supported on a padded platform. Powerlifting legend Louie Simmons of Westside Barbell created it.

There was a time when saying anything bad about the reverse hyper would have kicked me out of the fitness industry. Luckily, I think that time has passed. RIP, Louie Simmons, but the reverse hyper is one of the most overrated machines in the gym. Joe Rogan played a part in this. Years ago, he used to sing the praises of the reverse hyper on his podcast, saying it cured his back pain.

While it may strengthen the lower back and glutes to some extent, it lacks the muscle activation capacity of other exercises like back extensions, leg curls, or hip thrusts, which are more effective for overall muscle development.

In a 2019 study comparing a back extension with a reverse hyper, muscle activity was significantly greater in back extensions for the glutes and hamstrings.²

Figure 2: Lawrence, Michael A. (2019)

If your gym happens to have a reverse hyper, the good news is that it makes an excellent standing desk for your training notebook and shaker bottle.

What to do instead: Weighted Back Extensions, Glute Ham Raises, Leg Curls, Romanian Deadlifts, hip thrusts

4: Ab Coaster

This one might make a few people mad. The ab coaster has a dedicated fan base. If you know how to use it correctly, it can be effective. The problem is that 90% of people do it wrong. Most people swing back and forth, letting momentum take over. Doing it this way is entirely ineffective for your abs. At this point, it is little more than an amusement park ride.

Using it correctly involves contracting your abs to raise yourself from the starting position, lowering yourself under control, and stopping. Don’t let momentum keep you moving. For every repetition, begin at a dead stop. Even then, a cheap $10 ab wheel is better.

What to do instead: Ab Wheel, Plank, Weighted Sit Ups, Decline Sit Up, Cable Crunches, Hanging Leg Raises

5: 4-Way Neck Machine

(Image credit to CSCCa)

I once trained at a gym with limited floor space, but they had a huge Hammer Strength 4-way neck machine. The machine literally took up as much space as a small squat rack. I trained at this place for three years and never saw anyone use the neck machine – not one person.

Look, this is not me bashing neck training. A thicker neck can be an impressive feature of your physique. And if you are involved in grappling sports, a strong neck is a must. That said, I can’t think of a bigger waste of gym space than a neck machine.

A well-rounded neck program should include neck curls and weighted neck extensions with a harness. That’s it. No machines are necessary.

What to do instead: Weight Plate Neck Curls, Weight Plate Neck Extensions, Neck Harness Extensions.

Bonus: Your Cell Phone

Okay, I know a cell phone is not a piece of gym equipment, but hear me out. We must prevent our phones from ruining our workouts.

I’m not old, but no one took their cell phone out on the gym floor when I started training. We kept it in the locker room. Before you applaud, leaving a Nokia Track phone in your locker doesn’t take much self-discipline. As you can imagine, the smartphone has changed everything.

via GIPHY

Scrolling wastes time and is distracting. The good news is that there is an easy fix to this problem. And, no, you don’t need to leave your phone in the locker room.

I want you to start timing your workouts. In fact, you can use your phone to do this. As soon as you start training, begin the clock. When you finish the last set, hit stop and record the time. Just being mindful that you are timing the workout helps limit phone use.

It’s not a race, but most workouts should only take 60-90 minutes. If you take considerably longer than this, you spend too much time on Instagram and TikTok. Please stop it. Your workouts will be more effective if you do.

What to do instead: During a workout, only use your phone for music and as a timer. Track your workouts the old-school way in a composition notebook. Trust me, that text can wait.

Pros and Cons of Machine Training

A 2023 study showed no differences between free weights and machines in terms of muscle-building potential.³ The researchers concluded that it comes down to personal preferences. That said, machine training does have advantages and disadvantages. Here are a few to keep in mind.

Pros

• Safety: I have a rule. If I’m going to get hurt in the weight room, it can’t be on an assistance movement. Of course, you never want to get injured. But, if you are going for a new max on a squat, bench press, or deadlift, at least you got hurt going for something big. On the flip side, it’s not worth it if you get banged up doing a skull crusher (how do you think it got that name?) or a barbell row. There are too many good machine exercises you could have done instead.
• Ease of Use: Machine exercises are easy to learn. Even a beginner can jump on a machine and do it right on the first or second try. As an intermediate or advanced lifter, since machines are easy to use, your form is less likely to break down when you get fatigued. This feature is valuable toward the end of a hard workout.

Cons

• Does Not Fit Your Body Properly: I’m a relatively short guy. For most things in the weight room, this is an advantage. However, some machines don’t fit me well. I’m sure tall people have the same problem in the other direction. That said, if you spend time adjusting the machine, you can mitigate much of the problem.
• Limited Amount of Weight: If you are freakishly strong, you can run out of weight on some machine and cable exercises. It’s not a problem many people face, but it’s a problem we all should strive for.

Tips to Get the Most Out of Machine Training

Here are my three favorite ways to utilize machine training.

1. Train Close To Failure

As mentioned, machines are relatively safe. So, take advantage of their safety and train close to failure. For example, pushing a set of hack squats close to failure is much safer than doing that with back squats.

2. Use Drop Sets

With machine training, quickly changing weights is easy. Take advantage of it and incorporate drop sets. I like to reduce the weight by 50% and double the reps. So, if my set were 100 pounds for 10 reps, I would cut the weight to 50 pounds on the drop set and aim to do 20 reps.

3. Use Supersets

Similar to drop sets, machine training makes it easy to do supersets. The key is picking two machine exercises next to each other. One of my favorite supersets is a cable curl with a cable triceps press down. These two exercises are complementary, so while you are doing curls, your triceps get rest, and when you are doing press downs, your biceps get rest.

Wrap Up

Well, there you have it – the best and worst exercise machines for building muscle. Understanding the nuances of gym machinery is paramount in crafting an effective muscle-building program. While some, like the Smith and cable machine, stand out for their versatility and effectiveness, others, like the vertical leg press and seated ab rotation, fall short. If you prioritize the best machines and limit the worst, you will be well on your way to a better physique.

Are you looking to start a new workout program? We created the ultimate hypertrophy program to take your physique to the next level.

References:

1. Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Tran, T. T., & Uribe, B. P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of strength and conditioning research, 24(3), 779–784.https://doi.org/10.1519/JSC.0b013e3181cc2237
2. Lawrence, Michael A.1; Chin, Andrew2; Swanson, Brian T.3. Biomechanical Comparison of the Reverse Hyperextension Machine and the Hyperextension Exercise. Journal of Strength and Conditioning Research 33(8):p 2053-2056, August 2019. | DOI: 10.1519/JSC.0000000000003146
3. Haugen, M.E., Vårvik, F.T., Larsen, S. et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil 15, 103 (2023). https://doi.org/10.1186/s13102-023-00713-4

On is stepping into the training sneaker market and has now released the “Cloudpulse.” The brand says that the shoe’s innovative technology separates it from other footwear in this space because it is inspired by the movement of a cardiogram. Let’s take a closer look.

On explains that the Cloudpulse is designed to give total stability while remaining flexible for different types of workouts. Available for both men and women, this lateral stability for side-to-side movements is made possible thanks to the company’s signature “Helion” foam, which also provides a “springy” feeling making them a great choice for stop-start style workouts such as HIIT.

For temperature control, the Cloudpulse is equipped with a breathable upper mesh and something called a “Speedboard” in the base, to support angular movement.  The combination of flexibility and stability makes these shoes ideal for both weights and cardio says On, and if you want to support environmentally friendly products, the Cloudpulse’s upper mesh is made from 100% recycled polyester. In total these shoes are constructed from around 24% recycled content.

Who Would On’s Cloudpulse Training Shoes Suit?

The Cloudpulse is aimed at athletes in and out of the gym, designed for cardio, resistance training, and HIIT style workouts. There is a midsole drop of 8mm, constructed to push your foot forward to support a more natural mid/forefoot strike. On say that this shoe gives great energy return and offers “Missiongrip” multidirectional lugs in the tread to offer great grip on a range of different surfaces. The also brand says that fitting is true to size.

The Cloudpulse uses a standard lace-up system and is available in several colorways, priced at $149.99 direct form on.com.