Both of these machines develop the hamstrings, calves and quadriceps of the gluteus and thigh. It may be a straightforward exercise but it is important to know how to use the machines properly. Focusing on your form will help you increase the benefits and boost strength, as well as prevent injury. This can be used as part of a circuit workout for strengthening leg routine.
By moving the position of your foot you can target different muscles. It can help build strength and overcome imbalances like runners who have stronger hamstrings compared to quadriceps.
If you are wanting to boost muscle size, a smith machine can assist with this. The bar will only move up and down, so it is great for fatiguing muscle groups from the same angle. There are several exercises you can do on this machine including;
- Bent over row
- Bench press
Assisted pull up machine
Have you attempted to do pullups but havet quite mastered it yet? Well, the use of an assisted pull up machine may be the one for you. Doing assisted pull ups help to tighten and strengthen your back muscles and core from under your arm all the way to your hips. The weight on the machine can be adjusted so you can gradually reduce the weight and work towards unassisted pull ups.
Lat machines are very versatile allowing you to perform different exercises such as;
- Ab crunches
- Push downs
- Arm curls
- Seated rows
- Lat pull downs
You can adjust the weight for precise training, it is also ideal for home gyms. When using this machine you will mostly be targeting the lats, back and upper body muscles. There are many benefits of this; you can directly target specific muscles by isolating them, improving posture and you can strengthen your back without tiring out triceps or biceps.