10 Machines That'll Grow Your Muscles

Here’s what we’ve got: 

• 10 best machines for hypertrophy 

• How the 21s training method can spur new muscle growth

• Dexter Jackson’s recent arm workout and physique update at 55

WORKOUT

10 Best Exercise Machines

Many assume that free weights are superior to machines for building muscle, but that’s not necessarily true. Research shows that machine exercises can be as effective as barbells and dumbbells for muscle growth — if not better. So, which machines are best? 

Exercise scientist Dr. Mike Israetel and Classic Physique athlete Jared Feather have curated a list of the top 10 machine exercises for bodybuilding. Their recommendations include the Prime seated row, which was praised for enhancing the mind-muscle connection in the back, and the Pit Shark belt squat, which was valued for minimizing lower back strain.

Explore their list of top machine exercises and why these movements are essential for maximizing muscle growth.

TRAINING 

Triple the Fun

The 21s workout method is a powerful training technique widely known for targeting the biceps, but did you know it’s equally effective for other muscle groups? This method is excellent for increasing workout volume without relying on heavier weights.

Here’s how it works: the exercise is divided into three distinct phases. First, perform seven reps focusing on the bottom range of motion. Next, complete seven reps at the top range, and finish with seven full-range reps. This strategic breakdown creates mechanical tension, a key driver of muscle growth.

The article below explores the science behind 21s, how it stimulates muscle development, and the best exercises to incorporate this method into your routine. Try this workout finisher to bring lagging muscle groups up to speed! 

BODYBUILDING 

Looking Sharp

Looking to build bigger arms? A recent Instagram video features 2008 Mr. Olympia and five-time Arnold Classic champion Dexter Jackson powering through a challenging arm workout. While he no longer carries the same muscle mass as his competition days, “The Blade” remains in impressive shape at 55 years old, five years after retiring in 2020.

The video showcases his arm routine, including machine preacher curls, barbell curls, spider curls, two types of triceps pushdowns, and diamond pushups. You don’t need to be a professional bodybuilder or aiming for a Sandow trophy to benefit from these exercises. Incorporate “The Blade’s” go-to movements into your routine and start building stronger, more defined arms — no matter your age.

THE DROP SET 

A Return on the Horizon?

• Big Ramy recently revealed his potential plans for a return at the 2025 Mr. Olympia. Get the latest.

• Do you want bigger glutes? Here’s how the cable pull-through isolates your posterior chain to support a stronger, bigger gluteus maximus without straining your lower back. 

• Not all creatine comes in powder form. According to our experts, these are the best and tastiest creatine gummies. 

Sign Up