Functional trainer tricep kickbacks target your triceps by extending your arm backward against cable resistance while maintaining a bent-over position. You’ll position yourself at the functional trainer, grab the low…
The functional trainer upright row requires keeping your shoulders pulled back, core tight, and pulling the handles straight up to chest level with elbows leading the movement. Most people make…
Functional trainers offer excellent options for rotator cuff exercises through adjustable cable systems that provide smooth, controlled resistance from multiple angles. The best rotator cuff exercises for functional trainers include…
The standing chest press on a functional trainer targets your chest, shoulders, and triceps while improving core stability and balance through a natural standing motion. This exercise mimics real-world pushing…
The functional trainer decline press targets your lower chest by angling your body downward while pressing weight upward, creating optimal muscle fiber activation in the lower pectorals. You’ll position yourself…
The functional trainer incline press targets your upper chest, shoulders, and triceps by pressing weight upward at a 30-45 degree angle using cable resistance. You’ll set the cables to low…
Straight arm pulldowns on a functional trainer require proper form to target your lats effectively and avoid shoulder strain. Keep your arms slightly bent, shoulders down and back, while pulling…
Functional trainer shrugs build massive traps by providing constant tension throughout the entire range of motion, making them more effective than barbell shrugs. You can perform shrugs on a functional…
Bayesian curls on a functional trainer involve setting the cable to shoulder height, gripping the handle with an underhand grip, and curling while keeping your elbow positioned slightly behind your…
Functional trainer bicep curl variations include hammer curls, preacher curls, concentration curls, and cable crossover curls that target different muscle angles. You can perform over 15 different bicep curl variations…
The functional trainer tricep pushdown targets your triceps using cable resistance with adjustable height settings and multiple grip attachments for maximum muscle activation. You’ll position the cable at chest height,…
The functional trainer rear delt fly targets your posterior deltoids using cable resistance to build stronger, more defined shoulders and upper back muscles. This exercise helps fix rounded shoulders, improves…
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…
