Guides · 6 min read
How to set up a gym machine, and remember it next time
A machine only feels like the same exercise if it's set up the same way. One notch on the seat can shift which muscles work, how heavy the weight feels and whether your joints are comfortable. Here's how to set up the common ones.
The general rule: line up the pivot
Most machines have a pivot, the point the arm or pad rotates around. Line up the joint that's doing the work with that pivot. Knee with the pivot on a leg extension or leg curl. Shoulder roughly in line with the handles' path on a press.
| Machine | Set this | Aim for |
|---|---|---|
| Leg extension | Back pad, shin pad | Knee in line with the pivot; shin pad just above the ankle |
| Seated leg curl | Back pad, thigh pad, ankle pad | Knee in line with the pivot; thigh pad snug so you can't lift off the seat |
| Chest press | Seat height | Handles about mid-chest; elbows slightly below your shoulders |
| Shoulder press | Seat height | Handles around shoulder height at the bottom |
| Lat pulldown | Thigh pad | Thighs locked under the pad so you don't lift up |
| Seated row | Seat or chest pad | Arms straight and level with the handles at the start |
| Leg press | Back rest angle, foot position | Lower back stays on the pad at the bottom |
A starting point. Bodies differ, and so do machine makers. Comfortable and repeatable beats textbook.
Write it down
Most machines have numbered holes or a scale on each adjustment. Note them: seat 4, back pad 2, handle neutral. Take a photo of the setup if there are no numbers. Next session you're set up in ten seconds instead of fiddling for a minute, and your numbers are comparable week to week.
Your gym probably has two of everything
Two leg presses from different makers are not the same exercise. If you switch, start a little lighter and log it as a different machine, or your progress will look like it jumped or fell for no reason.
General information about training, not medical or personalised advice. If you have an injury or a health condition, check with a doctor or physiotherapist first.