Skip to content
Deck The Deals >>>
Deck The Deals >>>
#1 Gear Selection

Shop any and all equipment you need.

Premium Service

When you call, we answer. Our service is unmatched.

Best Online Prices

We offer the best online pricing you can find.

Satisfaction Guarantee

Not happy with your gear? We have your back.

101 Functional Trainer Exercises to Utilize In Your Workout Routine

Functional Trainer Exercises Featured Image

If you're looking for a versatile piece of equipment to add to your home gym, a functional trainer machine might be just what you need.

This machine can provide a full-body workout, allowing you to target different muscle groups in various ways.

Whether you're a beginner or an experienced fitness enthusiast, there are many exercises you can do on a functional trainer to challenge yourself and target many muscle groups.

This article will discuss 101 potential exercises you can do on a functional trainer machine.

We'll cover exercises for the upper body, lower body, core, and back and full-body movements that simultaneously engage multiple muscle groups. 

Incorporating these exercises into your workout routine can add variety and challenge to your training, helping you avoid plateaus and progress toward your goals.

So, let's dive in and explore the many possibilities of the functional trainer.

Benefits of Functional Trainer Exercises

The benefits you can reap on a single machine through all the various exercises and movements are vast. 

  • Improved Strength: Functional trainer exercises are designed to work for multiple muscle groups simultaneously, helping you develop overall strength and power. By working your muscles in a functional way, you'll be able to perform everyday tasks with greater ease and efficiency.
  • Better Balance and Stability: Many functional trainer exercises require you to engage your core muscles, which can help improve your balance and stability. This can be especially beneficial for older adults or anyone who is recovering from an injury.
  • Increased Flexibility: Functional trainer exercises often involve movements that require a wide range of motion, helping you to improve your overall flexibility and mobility.
  • Enhanced Cardiovascular Fitness: Many functional trainer exercises involve high-intensity movements that can increase your heart rate and improve your cardiovascular fitness.
  • Reduced Risk of Injury: By working for multiple muscle groups simultaneously, functional trainer exercises can help improve your overall body mechanics and reduce your risk of injury during everyday activities.

Full Article:  The Benefits Of Owning a Functional Trainer

Functional Trainer Exercises for Upper Body

Upper Body - Chest - Workout on a Functional Trainer

Functional trainers are versatile machines that can be used for various exercises to target different muscle groups.

Here are some exercises you can perform with a functional trainer to work on your upper body.

Functional Trainer Chest Exercises:

The chest muscles are a large muscle group that can be targeted with a functional trainer. Here are some exercises to try:

  • Cable Chest Press: Stand facing the machine with the handles at chest height. Grab the handles and push them forward until your arms are straight. Slowly return to the starting position.
  • Cable Fly: Stand facing away from the machine with the handles at chest height. Grab the handles and bring them together in front of your chest. Slowly return to the starting position.
  • Single-Arm Cable Chest Press: Stand sideways to the machine with the handle at chest height. Grab the handle with one hand and push it forward until your arm is straight. Slowly return to the starting position and repeat with the other arm.

Functional Trainer Back Exercises

Functional Trainer Back Exercise with Man

The back muscles are important for posture and overall upper body strength. Here are some exercises to try:

  • Cable Rows: Sit facing the machine with the handles in front of you. Grab the handles and pull them towards your chest, squeezing your shoulder blades together. Slowly return to the starting position.
  • Lat Pulldowns: Sit or kneel facing the machine with the bar or handles above your head. Grab the bar or handles with an overhand grip and pull it down towards your chest, squeezing your shoulder blades together. Slowly return to the starting position. If you have a bench, you can use that as well, and even better, a bench with a knee holder.
  • Single-Arm Cable Rows: Stand sideways to the machine with the handle before you. Grab the handle with one hand and pull it towards your chest, squeezing your shoulder blade. Slowly return to the starting position and repeat with the other arm.

Functional Trainer Shoulder Exercises

Shoulder Exercises on the Functional Trainer

The shoulder muscles are important for overall upper body strength and mobility. Here are some exercises to try:
  • Cable Shoulder Press: Stand facing the machine with the handles at shoulder height. Grab the handles and push them up until your arms are straight. Slowly return to the starting position.
  • Cable Lateral Raise: Stand facing the machine with the handles at waist height. Grab the handles and lift them to the sides until your arms parallel the ground. Slowly return to the starting position.
  • Rear Delt Fly: Stand facing the machine, and each hand will grab the opposite handle from the machine. Starting with a stretch on the shoulder joint, keeping the arms straight, extend both arms back to their respective sides of the body, with the arms held out horizontally.

Functional Trainer Arm Exercises

Functional Trainer Arm Exercises

The arm muscles are essential for overall upper body strength and aesthetics. Here are some exercises to try:
  • Cable Bicep Curl: Stand facing the machine with the handles at waist height. Grab the handles and curl them towards your shoulders, keeping your elbows stationary. Slowly return to the starting position.
  • Cable Tricep Pushdown: Stand facing the machine with the handle at chest height. Grab the handle with an overhand grip and push it down towards your thighs, keeping your elbows stationary. Slowly return to the starting position.
  • Single-Arm Cable Bicep Curl: Stand sideways to the machine with the waist-high handle. Grab the handle with one hand and curl it towards your shoulder, keeping your elbow stationary. Slowly return to the starting position and repeat with the other arm.

Functional Trainer Exercises for Lower Body

Lower Body Functional Trainer Machine Exercises

Leg Exercises

Functional trainer machines are great for performing various leg exercises that target different muscle groups.
Here are some examples:
Exercise Description
Split Squat Stand with one foot in front of the other, and the back foot elevated behind you. Lower your body until your front thigh is parallel to the ground.
Lateral Lunge Step to the side with one foot, keeping the other foot stationary. Lower your body until your thigh is parallel to the ground, then push off the ground to return to the starting position.
Single-Leg Deadlift Stand on one leg and hinge forward at the hips, lowering your body until your torso is parallel to the ground. Keep your back straight and your core engaged.

Glute Exercises

The glutes are a crucial muscle group for lower body strength and stability. Here are some functional trainer exercises that target the glutes:
  • Glute Bridge - Lie on your back with your knees bent and feet flat on the ground. Lift your hips up until your body forms a straight line from your shoulders to your knees.
  • Single-Leg Glute Bridge - Perform a glute bridge, but lift one leg off the ground and extend it straight out in front of you.
  • Standing Glute Kickback - Attach an ankle strap to the functional trainer and stand facing the machine. Lift one leg back behind you, keeping it straight, until your glutes are fully contracted.
Remember to start with lighter weights and focus on proper form before increasing the weight. And if you're unsure of how to perform any of these exercises, seek the guidance of a personal trainer.

Functional Trainer Exercises for Core

Functional Trainer Core and Abs Exercises

Abdominal Exercises

The functional trainer machine is a versatile piece of equipment that can be used to target your abdominal muscles in many different ways. Here are a few examples of abdominal exercises that you can perform on a functional trainer:

Exercise Description
Cable Crunch Attach a rope handle to the high pulley and kneel facing away from the machine. Grab the rope with both hands and bring your elbows down to your knees, contracting your abs. Return to the starting position and repeat.
Woodchopper Attach a handle to the high pulley and stand perpendicular to the machine. Grab the handle with both hands and pull it down across your body, rotating your torso and contracting your abs. Return to the starting position and repeat on the other side.
Reverse Crunch Attach a rope handle to the low pulley and lie on your back facing the machine. Grab the rope with your hands and lift your legs up, bending your knees. Curl your hips towards your chest, contracting your abs. Return to the starting position and repeat.

Oblique Exercises

The oblique muscles are located on the sides of your abdomen and are responsible for twisting and bending your torso. Here are a few examples of oblique exercises that you can perform on a functional trainer:

  • Side Cable Crunch - Attach a handle to the high pulley and kneel facing away from the machine. Grab the handle with one hand and bring your elbow down to your knee, contracting your oblique. Return to the starting position and repeat on the other side.
  • Pallof Press - Attach a handle to the middle of the machine and stand perpendicular to it. Grab the handle with both hands and press it away from your body, resisting the rotation of your torso. Return to the starting position and repeat.
  • Twisting Woodchopper - Attach a handle to the high pulley and stand perpendicular to the machine. Grab the handle with both hands and pull it down across your body, rotating your torso and contracting your oblique. Return to the starting position and repeat on the other side.

Remember to engage your core muscles throughout each exercise and focus on maintaining proper form. Start with lighter weights and gradually increase the resistance as you become more comfortable with the movements.

101 Functional Trainer Exercises

Here are 101 shortlisted exercises you could perform on the functional trainer machine with help of some accessories and, ideally, an adjustable weight bench.

  1. Chest press
  2. Chest fly
  3. Incline chest press
  4. Incline chest fly
  5. Decline chest press
  6. Decline chest fly
  7. Cable push-ups
  8. Single arm chest press
  9. Single arm chest fly
  10. Cable crossover
  11. Standing bicep curls
  12. Seated bicep curls
  13. Hammer curls
  14. Concentration curls
  15. Preacher curls
  16. Tricep pushdowns
  17. Overhead tricep extensions
  18. Single arm tricep pushdowns
  19. Tricep kickbacks
  20. Close grip bench press
  21. Cable pull-ups
  22. Lat pulldowns
  23. Seated row
  24. Bent over row
  25. Upright row
  26. Face pulls
  27. Rear delt flys
  28. Shoulder press
  29. Lateral raises
  30. Front raises
  31. Shrugs
  32. Cable woodchoppers
  33. Cable twists
  34. Pallof press
  35. Russian twists
  36. Cable crunches
  37. Cable leg press
  38. Cable squats
  39. Cable lunges
  40. Cable deadlifts
  41. Cable hamstring curls
  42. Cable leg extensions
  43. Cable calf raises
  44. Cable hip adduction
  45. Cable hip abduction
  46. Cable glute kickbacks
  47. Cable side leg lifts
  48. Cable hip thrusts
  49. Cable donkey kicks
  50. Cable bicycle crunches
  51. Cable reverse crunches
  52. Cable oblique twists
  53. Cable mountain climbers
  54. Cable plank jacks
  55. Cable burpees
  56. Cable jump squats
  57. Cable jump lunges
  58. Cable jump rope
  59. Cable high knees
  60. Cable butt kicks
  61. Cable sprints
  62. Cable lateral shuffles
  63. Cable bear crawls
  64. Cable crab walks
  65. Cable inchworms
  66. Cable push-up to rows
  67. Cable plank rows
  68. Cable renegade rows
  69. Cable rows
  70. Cable deadlifts
  71. Cable squats
  72. Cable calf raises
  73. Cable pull-ups
  74. Cable dips
  75. Cable push-ups
  76. Cable pistol squats
  77. Cable lunges
  78. Cable squats
  79. Cable calf raises
  80. Cable hamstring curls
  81. Cable leg extensions
  82. Cable leg press
  83. Cable hip adduction
  84. Cable hip abduction
  85. Cable glute kickbacks
  86. Cable side leg lifts
  87. Cable hip thrusts
  88. Cable donkey kicks
  89. Cable bicycle crunches
  90. Cable reverse crunches
  91. Cable oblique twists
  92. Cable mountain climbers
  93. Cable plank jacks
  94. Cable burpees
  95. Cable assisted jump squats
  96. Cable assisted jump lunges
  97. Cable assisted jump rope
  98. Cable assisted high knees
  99. Cable assisted butt kicks
  100. Cable kneeling single arm rows
  101. Cable single arm high pulls

Safety Considerations

As you can see, functional trainers are versatile machines allowing many different exercises to be formed.

However, it is important to remember that improper use can lead to injury. Here are some safety considerations to keep in mind when using a functional trainer:

  • Always warm up before using heavy weights. This can help prevent muscle strains and other injuries.
  • Make sure the machine is set up properly and securely. Loose parts or unstable equipment can be dangerous. Maintain your functional trainer as best as possible. 
  • Use proper form when performing exercises. This can help prevent injuries and ensure you target the intended muscle groups.
  • Start with lighter weights and gradually increase as you become more comfortable with the machine. Overexerting yourself can lead to strains or other injuries.
  • Be aware of your surroundings. Make sure there is enough space around the machine to perform exercises safely.

By following these safety considerations, you can enjoy the benefits of a functional trainer while minimizing the risk of injury.

Functional Trainer FAQs

Are Functional Trainers Worth the Money?

Functional trainers can be a great investment for those who are looking to improve their fitness and overall health.

They offer a wide range of exercises that can target different muscle groups and can be adjusted to different fitness levels.

As you can with a little creativity, experience working out, or help from a friendly youtuber, you can find dozens if not HUNREDS of exercises to perform on a single machine.

We answer this question in full depth in: Are Functional Trainers Worth It? How Much Do They Cost?

Can You Build Muscle with a Functional Trainer?

Yes, you can definitely build muscle with a functional trainer.

As this article lists, functional trainers use cables and pulleys, allowing for various exercises targeting different muscle groups.

Additionally, the adjustable resistance and heavy-weight stacks allow you to increase the intensity of your workouts as you get stronger.

To build muscle with a functional trainer, it's important to focus on consistently using more and more weight and/or reps over time as you get stronger, and you'll see muscle progress over time with a proper diet.

Functional Trainer or Multi-Home Gym?

Choosing between a functional trainer and a multi-home gym ultimately depends on personal preference, space available, and your budget.

Functional trainers are quite versatile and offer a wider range of exercises, while an all-in-home gym machine may have a better workout experience for some exercises that the machine specializes in.

Ultimately, both machines can be effective for building strength and improving overall fitness. It's important to consider your budget, fitness goals, and personal preferences before deciding.

Want to hear more about this? Check out another article called Functional Trainer Vs. Home Gym.

Conclusion

Functional trainer machines offer vast amounts of exercises worth incorporating into your fitness routine.

Their versatility and well round selection of exercises to perform are part of what makes them so great!

There are some common, simple exercises to perform on the functional trainer.

With a little creativity and knowledge of the body, the options become nearly endless with all the adjustable pulley positions, accessories, variations, and weight stack adjustments. 

If you're thinking of purchasing a functional trainer and wondering what exercises you can do with one, we hope this article was helpful for you in deciding if it's right for you. 

If you already have a functional trainer and are struggling to think of how to use it, the shortlisted 101 functional trainer exercises should jog your brain and get the wheels turning on what to do in your workouts. 

If you want to check out some functional trainers for yourself or your facility, please check out our guide to the best functional trainer machine of 2024, or shop all functional trainers for sale in our dedicated collection page. 

If you have questions about a machine or working out, feel free to chat with us on the site or call or email us; one of our experts will help you!

Previous article Functional Trainer Vs. Tonal: Which Is Actually Better?

About The Author

Matt Gemkow, the author of this content section at Select Fitness USA, boasts more than 15 years of fitness experience. He started out in sports and athletic training for many years and has since 2014 transitioned into heavy-weight training and bodybuilding. As a result, he has become one of the most experienced fitness equipment experts out there, and a valuable source of information.

Best Selling Gym Equipment

View All