Best Upper Body Workouts With Weight Machines To Get Lean And Burn Fat
About
Machines provide a stable platform to perform exercises, focusing specifically on individual movements and allowing for targeted muscle engagement.
These workouts aim to maintain an elevated heart rate through a combination of continuous activity and resistance training, using lighter weights and higher repetitions, promoting fat burning while preserving muscle mass.
Targeting the upper body, these routines engage muscle groups such as the chest, back, shoulders, biceps, and triceps through movements like bench presses, lat pulldowns, and rows.
By incorporating this approach to exercise, individuals can tone and lean their physiques effectively and efficiently.
Workout 1
Chest, Biceps, Back, Shoulders, Triceps, Abs, Lower Back
Machine Bench Press
19reps65lbs29reps65lbs39reps65lbs49reps65lbs
Machine Bicep Curl
112reps35lbs212reps35lbs
Inverted Row
15reps25reps35reps45reps55reps
Machine Lateral Raise
112reps35lbs212reps35lbs
Machine Tricep Dip
112reps90lbs212reps90lbs312reps90lbs
Ab Crunch Machine
18reps75lbs28reps75lbs38reps75lbs
Seated Back Extension
110reps100lbs210reps100lbs310reps100lbs
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Generate My PlanWorkout 2
Chest, Shoulders, Biceps, Back, Triceps, Abs, Lower Back
Machine Fly
18reps75lbs28reps75lbs38reps75lbs48reps75lbs
Machine Shoulder Press
112reps45lbs212reps45lbs
Machine Preacher Curl
110reps35lbs210reps35lbs310reps35lbs
Machine Row
112reps40lbs212reps40lbs
Machine Tricep Extension
112reps45lbs212reps45lbs312reps45lbsAb Crunch Machine
18reps75lbs28reps75lbs38reps75lbsSeated Back Extension
110reps100lbs210reps100lbs310reps100lbs
Workout 3
Chest, Back, Triceps, Biceps, Shoulders, Abs, Lower Back
Smith Machine Bench Press
18reps75lbs28reps75lbs38reps75lbs48reps75lbs
Smith Machine Bent Over Row
112reps55lbs212reps55lbs
Assisted Dip
110reps-40lbs210reps-40lbs310reps-40lbsMachine Bicep Curl
112reps25lbs212reps30lbs312reps35lbs412reps35lbs
Smith Machine Overhead Shoulder Press
19reps55lbs29reps55lbs39reps55lbsAb Crunch Machine
18reps75lbs28reps75lbs38reps75lbsSeated Back Extension
110reps100lbs210reps100lbs310reps100lbs
The 15 Best Upper Body Exercises with Weight Machines to Get Lean and Burn Fat
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Ab Crunch Machine
SETS LOGGED2,372,777Abs Strength98 mScoreAbs
Ab Crunch MachineThe Ab Crunch Machine helps strengthen your abdominal muscles using a machine for better control and resistance. It allows you to focus on your abs without worrying about balancing your body.
How to do it
The Ab Crunch Machine helps strengthen your abdominal muscles using a machine for better control and resistance. It allows you to focus on your abs without worrying about balancing your body.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs2. Seated Back Extension
SETS LOGGED2,071,881Lower Back Strength98 mScoreLower Back
Back Extension MachineThe Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
How to do it
The Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
Sets, Reps, Weight18reps105lbs28reps105lbs38reps105lbs3. Machine Bench Press
SETS LOGGED1,758,222Chest Strength68 mScoreChest
Bench Press MachineThe Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
How to do it
The Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs4. Machine Fly
SETS LOGGED3,127,998Chest Strength97 mScoreChest
Fly MachineThe Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
How to do it
The Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs5. Machine Lateral Raise
SETS LOGGED561,098Shoulders Strength92 mScoreShoulders
Shoulder Shrug MachineThe Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
How to do it
The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs6. Machine Shoulder Press
SETS LOGGED1,196,498Shoulders Strength94 mScoreShoulders
Shoulder Press MachineThe Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
How to do it
The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs7. Machine Bicep Curl
SETS LOGGED1,286,734Biceps Strength94 mScoreBiceps
Bicep Curl MachineThe Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
How to do it
The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs8. Machine Preacher Curl
SETS LOGGED1,100,200Biceps Strength83 mScoreBiceps
Preacher Curl MachineThe Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
How to do it
The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs9. Machine Tricep Dip
SETS LOGGED1,285,047Triceps Strength89 mScoreTriceps
Tricep Dip MachineMachine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.
How to do it
Machine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs10. Machine Tricep Extension
SETS LOGGED1,118,041Triceps Strength95 mScoreTriceps
Triceps Extension MachineThe Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.
How to do it
The Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs11. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
Barbells
Smith MachineThe Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
How to do it
The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
Sets, Reps, Weight17reps27reps37reps47reps12. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs13. Smith Machine Bench Press
SETS LOGGED922,042Chest Strength66 mScoreChestSmith Machine
Flat BenchThe Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
How to do it
The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs14. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBackSmith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs15. Smith Machine Incline Bench Press
SETS LOGGED747,394Chest Strength92 mScoreChestSmith MachineThe Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
How to do it
The Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs
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