Plate-loaded machine exercises
A guided machine like any other, except you slide weight plates onto steel pegs by hand instead of picking a pin. Each side usually moves on its own, so a weaker arm cannot hide behind the stronger one. Hammer Strength rows are the classic example.
On its own Plate-loaded machine drives no muscle to target - it is support, not load. It appears in 2 movements alongside other equipment.
Plate-loaded machine loads these hardest: Side delts, Mid-back / traps.
Where to find it: Machines with bare steel pegs sticking out of the frame and loose plates stacked on and around them.
Every movement on the Plate-loaded machine (2)
Best Plate-loaded machine movement for each muscle
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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