The Functional trainer machine is a multipurpose useful piece of equipment that can help you achieve a full-body workout. By incorporating a variety of exercises, you can target multiple muscle groups and enhance your overall strength and conditioning. Here are some top exercises to perform on a functional trainer machine.

• Squats

Squats are essential for building lower body strength. The functional trainer machine offers stability and control, ensuring proper form. Position the barbell on your shoulders, lower until thighs are parallel to the ground, then push through your heels to return, targeting quadriceps, hamstrings, and glutes.

• Chest Press

The chest press targets the chest, shoulders, and triceps. Set the bench under the functional trainer machine, adjust the barbell, and lie down with feet flat. Lower the barbell to your chest and press it back up, with the machine ensuring proper form and reducing injury risk.

• Shoulder Press

The shoulder press is great for building shoulder strength and stability. Stand or sit with the barbell at shoulder height, grip it slightly wider than shoulder-width apart, and press it overhead until your arms are fully extended. Lower the barbell back to shoulder height, targeting the deltoids, triceps, and upper chest.

• Bent-Over Rows

Bent-over rows are effective for targeting the back muscles, including the latissimus dorsi, rhomboids, and trapezius. Stand with feet shoulder-width apart, bend at the hips, and grip the barbell with an overhand grip. Pull the barbell towards your torso, squeezing your shoulder blades together, then lower it back to the starting position.

• Lunges

Lunges are excellent for targeting the lower body, including the quadriceps, hamstrings, and glutes. Position the barbell across your shoulders, step one foot forward, and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position and repeat on the other side.

• Bicep Curls

Bicep curls are great for building arm strength. Stand with feet shoulder-width apart, grip the barbell with an underhand grip, and curl the barbell towards your shoulders. Lower it back down slowly, focusing on the contraction of your biceps.

• Tricep Extensions

Tricep extensions target the triceps and help build upper arm strength. Stand with feet shoulder-width apart, grip the barbell with an overhand grip, and extend your arms overhead. Lower the barbell behind your head, then press it back up to the starting position.