The functional trainer front raise targets your front deltoids by lifting your arms forward and up while standing at the machine’s center position. To perform this exercise correctly, keep your…

Functional trainer lateral raises build stronger shoulders by using cable resistance to target your deltoids through multiple angles and continuous tension. This exercise offers better muscle activation than traditional dumbbells…

The functional trainer overhead press is performed by setting the pulleys to low position, grabbing handles with palms facing forward, and pressing straight up above your head while keeping your…

Single arm cable rows on a functional trainer build unilateral back strength while improving posture and correcting muscle imbalances between your left and right sides. You’ll target your lats, rhomboids,…

Seated row technique on a functional trainer involves sitting upright with feet braced, pulling handles toward your lower ribs while squeezing your shoulder blades together. Keep your chest up, core…

The best functional trainer lat pulldown variations include wide-grip pulldowns, single-arm pulls, reverse-grip pulls, and high-to-low diagonal patterns that target your lats from multiple angles. You can transform your back…

Functional trainer chest fly variations target your pectoral muscles from multiple angles, helping you build strength and definition more effectively than standard flies alone. These five chest fly variations on…

Functional trainer face pulls target your rear deltoids and upper back muscles using proper cable positioning at face height with a controlled pulling motion toward your face. The key to…

Cable crossovers at home require a functional trainer machine or adjustable cable system with two high pulleys positioned at shoulder height or above. You can master cable crossovers by setting…

The best functional trainer tricep exercises include cable pushdowns, overhead tricep extensions, close-grip press variations, and single-arm tricep extensions using the adjustable cable system. Functional trainers offer superior tricep training…

Functional trainer bicep exercises target your arms using cable resistance and multiple movement angles for complete muscle development. The best functional trainer bicep workouts include cable curls, hammer curls, and…

The best functional trainer shoulder exercises include cable lateral raises, face pulls, shoulder presses, and reverse flyes that target all three deltoid heads effectively. Functional trainers offer constant tension and…

The best functional trainer back exercises for thickness include cable rows, lat pulldowns, reverse flies, and face pulls using various grip positions and angles. These functional trainer back exercises target…

The best functional trainer chest exercises include cable flyes, chest presses, and incline presses that target your pectoral muscles from multiple angles. These 10 functional trainer chest exercises will help…

A functional trainer routine for muscle definition combines compound movements with isolation exercises, targeting multiple muscle groups while sculpting lean, defined physiques. The most effective functional trainer muscle definition routine…

A functional trainer routine for mass focuses on compound movements with heavy weights, targeting multiple muscle groups through 8-12 rep ranges for optimal hypertrophy. The most effective approach combines cable-based…

A complete home gym cable workout routine targets all major muscle groups using high-to-low, low-to-high, and horizontal cable angles for maximum effectiveness. Your cable machine becomes a full-body training powerhouse…

The best functional trainer workouts for seniors focus on low-impact resistance exercises that improve balance, strength, and daily movement patterns safely. Seniors should start with bodyweight-assisted movements like supported squats,…