Published: Tuesday 11 Mar 2025
One of the best ways to keep progressing and stay engaged in your training is by switching up the equipment you use while still targeting the same muscle groups effectively.
Our Gym Team Leader has provided alternatives to key machine exercises using dumbbells, bands, and bodyweight movements. These swaps will keep your training fresh while ensuring you continue to work towards your goals.
Below is a detailed breakdown of these workout alternatives. For a visual guide download this PDF ( PDF 777.55KB) with images.
Equipment
|
Smart Alternative
|
| Cable Lat Pulldown |
Dumbbell Single Arm Three Point Row
Difficulty: Medium
- Feet shoulder width perpendicular to bench
- Support arm placed on bench in front
- Hip and shoulders level
- Back flat
- Squeeze shoulder blade
- Pull dumbbell in rowing motion
|
| Cable Chest Fly |
Dumbbell Chest Press
Difficulty: Medium
- Flat bench
- Feet on floor, back and head on bench
- Hold dumbbells at mid-chest height
- Elbows on 45 degree angle
- Squeeze chest and push dumbbells straight up
|
Machine Leg Extension
or Leg Press |
Dumbbell Goblet Squat
Difficulty: Medium
- Feet shoulder width, flat on floor
- Chest up, with dumbbell held against chest
- Drop down in sitting motion
- Ensure knees in line with toes
- Once thighs parallel to floor, drive up through feet
Band Single Leg Extension
Difficulty: Easy
- Perform seated
- Attach band low on stable structure behind seat
- Sit up straight
- Wrap band around front of ankle, above laces
- Perform kicking motion and extend knee fully, just as you would with a machine leg extension
|
Machine Leg Curl
or Lying Leg Curl |
Dumbbell RDL
Difficulty: Medium
- Stand up holding dumbbells, rest on outer thighs
- Slight bend at knees with bodyweight over heels
- Chest high, back flat, tense core, and engage lats
- Hinge at hips as far as possible by pushing butt back
- Squeeze glutes to drive your hips up, without extending knees
Dumbbell Glute Bridge
Difficulty: Easy
- Lie down with back on exercise mat
- Dumbbell placed on hips
- Bring heels to your glutes, with feet flat on floor
- Drive through heels and squeeze glutes and hold at top of range for 1 second for each rep
|
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