Machine exercises

Here you can find exercises where you use different exercise equipment.

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With a wide bar grip, lean upper body and head slightly backwards. Push your chest out and pull the bar down to your chest. Slowly return to the start position and repeat. To increase the range of motion and further engage the muscles acting on the shoulder girdle you can pull the shoulder girdles down when doing the pulldown and let the shoulders be pulled upwards when returning to the starting position.
Lie with your legs straight, letting your upper body hang to the floor. Contract your abdomen and lower back, raising your upper body in a gentle movement while keeping it straight.
Sit with your knees slightly bent. In the start position, your active arm and shoulder are stretched forward, your body is turned slightly to the same side. Pull your shoulder and arm back fully allowing your body turn with the movement.

Stand leaning forwards, supported against the pad. Straighten your active leg backward. Your hip, knee and ankle must be stretched by the end of movement. Repeat with your other leg.
Stand facing away from the appliance, hands on your hips. The cables are attached at ground level, strapped around your ankle. Lift your leg straight forward, keeping your knee extended at all time. Slowly lower your leg back down and repeat. The upper body is kept stationary throughout the exercise.
Sit with proper lower back support, grab on to the handles on the side of the device. Press the front of the ankles against the ankle-pad and stretch out both knees. Lower legs back carefully and repeat.

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Stand with you feets in a hip widht space, slightly bend knees and keep the upper body curved forward. Keep the back straight and lean the bodyweight backward. Pull back the shoulder, bend the elbows and move the arms along the body. Lift the bar towards the stomach and push the shoulderblades together at endposition. Drop slowly back to start position and repeat.
Place your feet on the platform approximately shoulder-width apart. Ensure that your knees are bent 90 degrees. Contract your abdominal and lower back muscles and push your legs forward. Stop the movement when your legs are almost straight to avoid over-stretching your knees. Lower your legs toward you at a slightly slower pace.
Press "QUICK START". Adjust resistance and speed.

Sit with proper lower back support, grab the handles on the side of the device. Place legs in the leg supports. Press your legs outward, return them to the starting position and repeat.
Sit back on the seat so that you have a good support in the back and hold the handles. Push the upper body back so that the back is stretched. Slowly come back and repeat. Ensure the exercise is performed in a smooth motion.
Stand facing away from the appliance, one leg in front of the other. The cables are attached at chest level. Hold one cable in each hand out your side keeping your elbows slightly bend. Bring the cables together in a hugging motion with elbows in a fixed position. Slowly return.

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