Best Exercises to Perform on a Functional Trainer | 247 Gym Equipment
Best Exercises to Perform on a Functional Trainer
A complete exercise library for the XF10, XG75, XG90, G6S and G3S, covering full-body, upper body, lower body, core and arm movements, plus a sample weekly program you can start today.
If you've just brought home a functional trainer, the hardest part isn't the assembly. It's knowing what to actually do with two adjustable cable columns and a wall of attachment options. A functional trainer is one of the most versatile machines you can own because the cable path follows your body's natural movement, rather than locking you into one fixed plane like a traditional machine.
In this guide we'll walk through the best functional trainer exercises for every major muscle group, explain why each one earns its place in your program, and show you exactly how to structure a session using your XF10, XG75, XG90, G6S or G3S. Whether you're training in a single-car garage or fitting out a commercial PT studio, this is the exercise library to bookmark.
Quick context: All exercises below use the dual-pulley cable system found on every 247 Gym Equipment all-in-one trainer. Adjust the cable height using the selector pin on each column, choose your attachment (handle, rope, bar or ankle strap), and select your resistance using the weight stack pin. No spanners, no plate loading, no waiting around.
*34 height positions applies to the XG75 and XG90. The XF10 and G6S use a selectorised dual-stack system; the G3S is plate-loaded. Always check the specifications on your model's product page.
Full-Body Functional Trainer Workout
The biggest advantage of a functional trainer is being able to move between compound, multi-joint exercises without changing machines. Squats, rows and presses can all be performed from the same two cable columns, which makes full-body day fast and efficient, ideal if you're training before work or fitting a session in around school pick-up.
Cable Squat
Set both cables to the lowest position and attach a straight bar or double handles. Face away from the machine, hold the handles at shoulder height, and squat down keeping your chest up. The constant cable tension keeps your quads and glutes under load through the entire range, which is different from a free-weight squat where tension drops off at the top.
Standing Cable Row
Set the cable to chest height, step back to create tension, and pull the handle to your ribs while squeezing your shoulder blades together. This targets the lats, rhomboids and rear deltoids and is one of the best posture-correcting exercises you can do on a functional trainer.
Single-Arm Cable Press
Set the cable to chest height on one column, press the handle straight out in front of you while resisting the rotational pull. Because only one side is loaded, your core has to fight to keep your hips and shoulders square, which builds genuine functional strength rather than isolated muscle.
Here's a sample full-body session you can run on your XF10, XG75, XG90, G6S or G3S:
| Exercise | Sets | Reps |
|---|---|---|
| Cable Squat | 3 | 10–12 |
| Standing Cable Row | 3 | 12 |
| Single-Arm Cable Press | 3 | 10 per side |
| Cable Lateral Lunge | 3 | 10 per leg |
| Cable Woodchop | 3 | 12 per side |
Rest 45–60 seconds between sets. Choose a resistance that challenges you on the last 2 reps of each set without breaking form.
Upper Body Cable Exercises
Two exercises do most of the heavy lifting for upper body development on a functional trainer: a pressing movement for the chest, shoulders and triceps, and a pulling movement for the back and biceps. Below are the two most effective variations, plus how to get the most out of each.
Standing Cable Chest Press
Set both cable columns to chest height, stand in a staggered stance between them, and press the handles forward and together. Unlike a fixed chest press machine, the free-moving cables let your hands travel a natural arc, which keeps the shoulder joint happy over the long term.
- Builds chest, shoulders and triceps in one movement
- Joint-friendly range of motion
- Easy to adjust angle for upper or lower chest emphasis
- Keep a slight forward lean to avoid shoulder strain
- Don't let the handles snap back between reps
Standing Cable Row to Lat Pulldown Superset
Perform a standing row immediately followed by a kneeling or seated lat pulldown using the same handle. This back-to-back pairing hits the mid-back and lats from two different angles in a single block, which is something a single fixed cable machine can't replicate without changing attachments mid-set.
- Covers two back movement patterns in one superset
- Improves posture and shoulder stability
- Scales easily for beginners through advanced lifters
- Avoid using momentum to swing the weight up
- Keep elbows tracking close to the body on the pulldown
Lower Body Cable Exercises
A functional trainer won't replace heavy barbell squats and deadlifts entirely, but it adds something free weights can't: constant resistance through lateral and rotational movement patterns that build real-world leg strength, not just gym strength.
Cable Lateral Lunge
Attach a single handle at hip height, step out to the side against the resistance and sink into a lunge, then drive back to standing. The lateral loading pattern challenges your hips in a plane that squats and lunges with a barbell simply don't train.
Cable Pull-Through
Attach a rope handle at the lowest setting, face away from the machine and hinge at the hips to reach the rope between your legs, then drive your hips forward to standing. This is one of the safest ways to teach a proper hip hinge and build posterior chain strength without loading the spine the way a barbell deadlift does.
Add a Dedicated Leg Press to Your Setup
The cable exercises above cover most lower body training needs, but if you want a true bilateral leg press and hack squat movement alongside your functional trainer, the S901 Leg Press & Hack Squat Combo Machine is a dedicated plate-loaded station that pairs well with the G6S, XF10, XG75 or XG90.
It covers Leg Press, Hack Squat, Forward Squat and Calf Raises from a single plate-loaded footprint, with a 350kg maximum user weight rating, making it a practical add-on for home gyms and PT studios that want dedicated heavy leg training without cannibalising cable time on the functional trainer.
Core & Rotational Cable Exercises
Rotational core strength is where a functional trainer genuinely earns its name. These movements train the muscles that stabilise your spine during everyday twisting, lifting and reaching, not just the muscles that look good in a mirror.
Cable Woodchop
Set the cable high on one column, grip the handle with both hands and rotate diagonally down across your body, pivoting through the hips and torso. This mimics the rotational force used in swinging, throwing and twisting movements far better than a static crunch ever could.
Landmine Rotation
If your XF10, XG75 or XG90 is set up with a Landmine Attachment, you can add barbell rotations into the same session. Hold the end of the bar with both hands and rotate it from side to side at hip height, keeping your arms extended. It's a brilliant accessory-equipment pairing with cable woodchops because it loads the same rotational pattern with a completely different resistance profile.
Arms & Shoulders Cable Exercises
For arm and shoulder definition, isolation work matters. These three exercises round out a session after your compound lifts and give you the targeted volume needed to bring up lagging muscle groups.
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1
Bicep Curl: Stand with feet shoulder-width apart holding the handles with an underhand grip. Keep your elbows pinned to your sides and curl up under control, squeezing at the top.
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2
Tricep Pushdown: Set the cable overhead, grip with an overhand hold and extend your forearms down without letting your elbows drift forward. Return slowly to maintain tension.
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3
Rear Delt Fly: Set both cables at chest height, cross your arms in front of you to grab the opposite handles, then pull outward and back, squeezing your shoulder blades together at the end range.
Sample Weekly Functional Trainer Program
If you're short on time and only have one machine, here's how to structure a balanced week using everything covered above. This works equally well on the XF10, XG75, XG90, G6S or G3S.
| Day | Focus | Key Exercises |
|---|---|---|
| Monday | Upper Body | Cable Chest Press, Standing Row, Lat Pulldown, Rear Delt Fly |
| Wednesday | Lower Body | Cable Squat, Cable Lateral Lunge, Cable Pull-Through |
| Friday | Full Body + Core | Single-Arm Cable Press, Cable Woodchop, Landmine Rotation, Bicep Curl, Tricep Pushdown |
Which Functional Trainer Suits Your Training?
Every exercise above can be performed on any 247 Gym Equipment all-in-one trainer. The difference between models comes down to weight stack size, build quality and whether you want a Smith machine and power rack built in for barbell work alongside your cable training.
XF10
Dual 90kg pin-loaded stacks with a selectorised Smith bar for fast resistance changes. A strong all-rounder for home gyms and PT studios.
Shop XF10
XG75
Dual 90kg stacks, 34 cable height positions and 75x75x3mm commercial steel uprights. Built for serious home gyms and daily commercial use.
Shop XG75
XG90
The flagship all-in-one with maximum-capacity stacks and a counterbalanced Smith machine for the smoothest possible lifting feel.
Shop XG90
G6S
A hybrid trainer with smooth dual selectorised columns, ideal for shared home gyms where lifters at different strength levels train together.
Shop G6S
G3S
A compact, plate-loaded functional trainer with half-rack and pull-up features. A cost-effective entry point for apartments and townhouses.
Shop G3SSee Them in Action
Watch how the cable system, Smith bar and attachments work on each machine before you decide.
XF10 Functional Trainer
Selectorised Smith system, dual 90kg stacks and fast pin-change resistance.
XG75 Functional Trainer
34 cable height positions, 75x75x3mm commercial steel and a hard-chromed Smith bar.
XG90 Functional Trainer
Flagship build with maximum-capacity stacks and a counterbalanced Smith machine.
Functional Trainer Exercise FAQs
What is the best exercise to start with on a functional trainer?
The standing cable chest press and standing cable row are the best starting points. Both use a natural movement pattern, are easy to learn, and let you get a feel for cable resistance before progressing to more complex single-arm or rotational exercises.
Can beginners use a functional trainer safely?
Yes. Functional trainers are often safer for beginners than free weights because the resistance is captivated within the machine and can't fall on you. Start with a light weight on the stack, focus on full range of motion, and increase resistance gradually as your technique improves.
How many functional trainer exercises should I do per session?
4 to 6 exercises per session is enough for most goals. Pair one push movement, one pull movement, one lower body movement and one core or rotational movement, then add isolation work for arms and shoulders if time allows.
What does the 2:1 pulley ratio mean for these exercises?
A 2:1 pulley ratio means the weight stack moves twice as far as the cable handle, which halves the resistance you feel at the handle compared to the number on the stack. A 90kg stack on the XF10 or XG75 delivers up to 45kg of effective resistance per cable, with a longer, smoother range of motion than a 1:1 system.
Can I build muscle using only a functional trainer?
Yes. Cables provide constant tension throughout the entire range of motion, which is different from free weights where tension drops off at the top of a rep. Combined with a Smith machine for heavy compound lifts, an all-in-one trainer like the XF10, XG75 or XG90 gives you everything needed for genuine strength and muscle growth.
How often should I train on a functional trainer each week?
Three sessions per week is a solid starting point, with at least one rest day between sessions targeting the same muscle groups. The sample weekly program above (Monday upper body, Wednesday lower body, Friday full body and core) is a tested structure for most home gym users.
Do I need extra attachments for these exercises?
Most exercises only need the standard handles included with your machine. A rope attachment is useful for tricep pushdowns and pull-throughs, and a Landmine Attachment opens up barbell rotation work if your model has a compatible power rack upright.
Is a functional trainer enough for a complete home gym?
For most home gym owners, yes. An all-in-one trainer with a built-in Smith machine and power rack, like the XF10, XG75 or XG90, covers cable training, guided barbell lifts and pull-up work in a single footprint. Adding an adjustable bench and a set of dumbbells rounds out a genuinely complete setup.
Should I warm up before a functional trainer session?
Yes. Spend 5 to 10 minutes on light cardio or dynamic stretching before loading any cable exercise. This increases blood flow to the working muscles and reduces the risk of strain, especially before rotational movements like the cable woodchop.
What's the difference between a functional trainer and a cable crossover machine?
A cable crossover has two tall, fixed uprights set wide apart and specialises in chest fly style movements, typically needing 3 to 4 metres of wall space. A functional trainer has a full range of adjustable cable height positions in a compact footprint, giving you far more exercise variety for less space.
Complete Your Functional Trainer Setup
A functional trainer is the centrepiece of a home gym, not the whole gym. Here's what most people add around it to build out a complete training space.
Functional Trainers
Browse the full XF10, XG75, XG90, G6S and G3S range, plus the S901 Leg Press & Hack Squat Combo.
🏋️Power Racks & Squat Racks
Heavy-duty cages and half racks for barbell work alongside your cable training.
🎯Olympic Barbells
15kg and 20kg Olympic bars, EZ curl bars and specialty bars for rack and floor work.
🪑Adjustable Benches
Flat, incline and decline benches that unlock dozens of extra cable and Smith exercises.
🟫Rubber Gym Flooring
15mm and 20mm tiles to protect your floor and reduce noise under your functional trainer.
🚴Cardio Equipment
Treadmills, rowers and bikes to round out conditioning days alongside your strength sessions.
Ready to Build Your Functional Trainer Workout?
Browse the full range of all-in-one functional trainers in stock and on display at our Sydney showroom, with fast delivery Australia-wide.
Shop Functional Trainers247 Gym Equipment supplies functional trainers and all-in-one home gym machines to Sydney, Parramatta, Bankstown, Liverpool, Penrith, Northern Beaches, Melbourne, Brisbane, Gold Coast, Adelaide and Perth. Visit our showroom at 10/202 Milperra Road, Milperra NSW 2214, or call 1300 247 888.