WALKING into a gym for the first time can feel overwhelming. Rows of machines, cables, benches and weights can leave beginners wondering where to start, and how to use everything correctly. The good news is that you don’t need to know how every machine works on your first day.

“Gym machines are designed to help you perform exercises with controlled movement and proper support. Once you understand what each machine targets and how to adjust it to fit your body, your workouts can become safer, more effective, and much less intimidating,” said fitness trainer Lennox Richards.

Whether you’re new to strength training or simply want to feel more comfortable in the weight room, this guide from Richards will walk you through 10 common gym machines, what they do, and how to use them with confidence.

Leg press

The leg press primarily works your quadriceps, hamstrings, and glutes.

How to use it: Sit with your back firmly against the pad and place your feet about shoulder-width apart on the platform. Lower the weight by bending your knees, then press through your feet to return to the starting position.

Leg extension machine

This machine focuses mainly on your quadriceps, the muscles at the front of your thighs.

How to use it: Sit back against the pad and place your ankles behind the padded roller. Extend your legs until they are nearly straight, then slowly lower them.

Seated leg curl

The seated leg curl targets the hamstrings, located at the back of your thighs.

How to use it: Sit upright with your legs positioned under the padded lever. Bend your knees and pull the pad downward and backward, then slowly return to the starting position.

Chest press machine

The chest press works your chest, shoulders, and triceps.

How to use it: Adjust the seat so the handles are around chest level. Push the handles forward until your arms are extended without locking your elbows, then bring them back under control.

Lat pulldown machine

The lat pulldown primarily targets your latissimus dorsi, or “lats”, along with other upper-back and arm muscles.

How to use it: Sit securely and grip the bar slightly wider than shoulder width. Pull the bar toward your upper chest while keeping your torso relatively upright. Slowly allow the bar to return upward.

Seated row machine

The seated row strengthens the upper back, lats, and biceps.

How to use it: Sit upright, grip the handles, and pull them toward your torso while squeezing your shoulder blades together. Slowly extend your arms again.

Assisted pull-up machine

This machine helps beginners perform pull-ups by reducing the amount of body weight they need to lift.

How to use it: Select the appropriate assistance, step onto the platform or kneeling pad, grip the handles, and pull yourself upward. Lower yourself slowly.

Cable crossover machine

Cable machines are extremely versatile and can be used to train almost every major muscle group.

How to use it: Adjust the pulleys to the appropriate height, select a manageable weight, and perform exercises such as cable chest presses, rows, triceps pushdowns, or biceps curls.

Smith machine

A Smith machine uses a barbell that travels along fixed rails. It can be used for exercises such as squats, lunges, and presses.

How to use it: Set the bar at an appropriate height, choose a light starting weight, and make sure you understand how the safety catches work before beginning.

Ab crunch machine

The abdominal crunch machine targets the abdominal muscles.

How to use it: Adjust the seat and pads so you are positioned comfortably. Brace your core and curl your upper body forward against the resistance, then slowly return.

“You don’t need to master every machine immediately. Start with a few basic exercises and gradually expand your routine,” Richards said.

He said before using any unfamiliar machine, you should read the instructions displayed on the equipment, adjust the seat and pads to fit your body, and start with a light weight until you understand the movement.

“Gym machines can be excellent tools for beginners because they provide structure and help you learn basic movement patterns. The goal isn’t to use the heaviest weight or complete every machine in the gym. Instead, focus on learning proper technique, choosing appropriate resistance, and building confidence one exercise at a time,” he explained.

“Once you become familiar with the equipment, the gym can feel much less intimidating, and your workouts can become more purposeful, consistent and enjoyable.