Here's a table listing most of the machines you'd find in a commercial gym and the range of alternatives you could probably implement to replace those. Most alternatives are attachments you can affix to a power rack.
Coolest Alternatives
Lat Pulldown / Seated Row
- This is a common one that most companies (e.g., repfitness, rogue, titan) provide as options for some of their power rack models. It's notable because the lat pulldown is usually plate loaded and often comes with a built in seated row too (you sit on the ground).
Lever Arms
- Super expensive and not super necessary, but 100% one of the coolest things you can have. I'm sure these will evolve into something great over time.
Special Note: If you just get a Power Rack with 3"x3" frames and 1" diameter holes, you can guarantee that you'll have access to any attachment option in this universe.
| Machine | Areas Trained | Type | Rack Alternative | Attachment Types | Examples | 1 - URL | 2 - URL | 3 - URL |
|---|---|---|---|---|---|---|---|---|
Leg Extension | Quads | Single Station | Almost (near match) | Lever / Iso Arms | ||||
Leg Press | QuadsHamstrings | Single Station | Almost (near match) | Leg Press | [1 - Titan fitness leg press $300] [2 - | |||
Leg Curl | Hamstrings | Single Station | Almost (near match) | Leg Curl, Reverse Hyper, GHD | [1 - Sorinex plate loaded leg curl $700] — [2 - Rogue RH-2M reverse hyper $625] — [3 - Rogue Echo GDH $345] | |||
Hip Ab/adductor | Legs (General) | Single Station | No | NA | ||||
Lateral Raise | Shoulders/Arms | Single Station | No | NA | ||||
Pec Fly / Rear Delt | ChestShoulders/Arms | Single Station | No | NA | ||||
Shoulder Press | Shoulders/Arms | Single Station | Yes (exact) | Lever / Iso Arms | [1 - Rogue Adjustable Lever Arms $1000] — [2 - Repfitness adjustable lever arms $400] | |||
Row | Back | Single Station | Yes (exact) | Lever / Iso Arms, Rack Chest Pad | See above OR [1 - Sorinex Bulldog pad $300] | |||
Chest Press | Chest | Single Station | Yes (exact) | Lever / Iso Arms | See above | |||
Seated Calf Raise | Calf | Single Station | Almost (near match) | Lever / Iso Arms + Bench | See above | |||
Standing Calf Raise | Calf | Single Station | Yes (exact) | NA - Just need a straight bar | NA | |||
Preacher Curl | Shoulders/Arms | Single Station | Yes (exact) | Rack Chest Pad, Adjustable Bench Pads | [1 - Titan preacher curl $140] | |||
Lat Pulldown | ChestBackShoulders/Arms | Multi-use | Yes (exact) | Lat Pulldown (Plate/Stack) | [1 - Flex wheeler's back widow $300] — [2 - Repfitness lat pulldown + row $150] | |||
Tricep Press | Shoulders/Arms | Multi-use | Almost (near match) | Lat Pulldown (Plate/Stack), Dip Attachment | See above OR — [1 - Rogue matador $150] — [2 - Titan Y bar $65] | |||
Seated Row | Back | Single Station | Yes (exact) | Lat Pulldown (Plate/Stack) | See Lat Pulldown | |||
Cables | ChestShoulders/Arms | Multi-use | Almost (near match) | Lat Pulldown (Plate/Stack) | See Lat Pulldown OR customize rack with 2 cable stacks | |||
Landmine | ChestBack | Multi-use | Yes (exact) | Landmine (Bumper/Rack) | [1 - Repfitness landmine $70] — [2 - Vulcan bumper plate landmine $70] | |||
Back Extensions | Back | Single Station | Almost (near match) | Leg Rollers | Configure 2 leg rollers to simulate this. [1 — Rogue leg rollers $105] | |||