Top Gym Machines to Strengthen Your Upper Body
Don't neglect these upper body gym machines during your next upper body workout!
When it comes to building a strong upper body, free weights aren’t the only way to go. Gym machines provide stability, controlled movement, and the ability to isolate muscles for better activation. Whether you're a beginner looking to master the basics or an experienced lifter aiming to add volume, these are the best gym machines for upper body strength and how to use them effectively.
1. Chest Press Machine
The chest press machine is a staple for building pectoral strength while also engaging the shoulders and triceps. Unlike the traditional bench press, this machine offers a guided range of motion, making it a great option for those focusing on proper form and muscle activation.
How to Use
Adjust the seat so that the handles are at chest level. Sit with your back flat against the pad and grip the handles firmly. Press the handles forward in a controlled motion until your arms are fully extended, but avoid locking out your elbows. Slowly bring the handles back to the starting position, keeping tension in your chest muscles throughout the movement.
2. Lat Pulldown Machine
If you want to develop a strong back, the lat pulldown machine is a must. This machine targets the latissimus dorsi while also engaging the biceps and shoulders. Adjusting your grip (wide or narrow) allows for varied muscle activation.
How To Use
Sit down and secure your legs under the pads to prevent movement. Reach up and grip the bar with either a wide or narrow grip, depending on your preference. Lean slightly back and pull the bar down toward your upper chest, squeezing your shoulder blades together. Avoid using momentum—focus on controlled movement. Slowly return the bar to the starting position, ensuring a full stretch in your lats.
3. High Row Machine
The high-row machine is excellent for developing upper back and shoulder strength, targeting the lats, traps, and rear delts. It allows for a smooth pulling motion with guided resistance.
How To Use
Adjust the seat so your chest is aligned with the pad. Grip the handles with a neutral or overhand grip and pull them toward your upper chest while squeezing your shoulder blades together. Pause at the peak, then slowly return to the starting position, maintaining control throughout the movement.
4. Seated Row Machine
A well-developed back enhances posture and overall upper-body strength. The seated row machine focuses on the middle and lower traps, rhomboids, and lats, promoting a balanced upper body.
How To Use
Sit with your chest against the pad and grip the handles with a neutral or overhand grip. Keep your back straight and pull the handles toward your torso, squeezing your shoulder blades together at the peak of the movement. Hold for a second, then slowly extend your arms back to the starting position without letting the weights slam down.
5. Cable Machine
Arguably the most versatile piece of gym equipment, the cable machine allows for multiple upper-body exercises, including chest flys, triceps pushdowns, lateral raises, and face pulls. With adjustable resistance and movement planes, it’s perfect for both beginners and advanced lifters.
Because there are so many ways to use it, read our article on the Best Upper Body Cable Machine Exercises for video + written instructions on how to do them.
6. Bicep Curl Machine
For stronger arms, the bicep curl machine provides strict isolation of the biceps, ensuring proper form without momentum-based cheating. It’s a great way to build arm size and definition.
How To Use
Adjust the seat so your elbows align with the machine’s pivot point. Rest your arms on the pad and grip the handles. Curl the weight toward your shoulders, focusing on engaging your biceps rather than using your shoulders or back. Pause at the top, then slowly lower the weight back down, maintaining control.
7. Tricep Dip Machine
The triceps are essential for pushing strength, and the dip machine helps strengthen them along with the chest and shoulders. Assisted variations make it accessible for all fitness levels.
How To Use
Adjust the weight to assist or resist movement. Grip the handles firmly, keeping your elbows close to your body. Lower yourself by bending your elbows to about a 90-degree angle, then press yourself back up to the starting position. Keep your movement smooth and controlled to maximize muscle activation.
Tip: You can target your chest using this machine as well! Do chest dips by holding the dip bars using an oblique grip (the bar should run diagonally across your palms).
8. Pec Deck Machine
If you’re looking to sculpt your chest and improve muscle definition, the pec deck machine is a great addition to your routine. It isolates the pectoral muscles for maximum engagement while minimizing strain on the shoulders.
How To Use
Adjust the seat so your arms are at chest level. Sit with your back against the pad and place your forearms against the machine’s pads or grip the handles. Bring your arms together in a controlled motion, squeezing your chest muscles at the peak. Slowly return to the starting position while maintaining tension in your chest.
Elevate Your Training with One Fitness
No matter what equipment you use, consistency is key to seeing results. With One Fitness, you get expert-designed workout plans tailored to your goals, whether you're training at home or in the gym. Access guided workouts, progress tracking, and expert tips all in one place. Start your free 7-day trial today and take your upper body training to the next level!
