Top 10 Exercises You Can Do with the Force USA G12 Trainer
07Mar
Gym Equipment Blog

Top 10 Exercises You Can Do with the Force USA G12 Trainer

  • By Jophin Jose

Having a home gym is a game-changer for fitness enthusiasts, and the Force USA G12 All-In-One Trainer V2 is one of the most versatile pieces of gym equipment available. Whether you're a beginner or an experienced lifter, this multi-functional trainer allows you to perform a full-body workout with precision and ease. If you're looking for home gym equipment in Saudi Arabia, the Force USA G12 is a premium choice that offers strength training, cable exercises, and functional movements—all in one compact setup.

Here are the top 10 exercises you can do with the Force USA G12 Trainer to maximize your workouts.

1. Lat Pulldown

The lat pulldown is essential for building upper back and shoulder strength. The Force USA G12 features high-quality pulleys and weight stacks that allow for a smooth range of motion.

  • Muscles Worked: Latissimus dorsi, traps, and biceps

  • How to Perform:

    1. Sit on the adjustable bench and grip the lat pulldown bar.

    2. Pull the bar down toward your chest while engaging your back muscles.

    3. Slowly release to the starting position.

2. Chest Press (Smith Machine)

The integrated Smith Machine allows you to perform controlled chest presses without a spotter.

  • Muscles Worked: Chest, shoulders, and triceps

  • How to Perform:

    1. Load the bar with weight plates.

    2. Lie flat on the bench and grip the bar slightly wider than shoulder-width.

    3. Lower the bar to your chest, then push it back up.

3. Seated Row

A strong back is essential for posture and overall strength, and the seated row is a must-have movement.

  • Muscles Worked: Back, biceps, and forearms

  • How to Perform:

    1. Attach the seated row handle to the cable.

    2. Sit down and pull the handle towards your torso, keeping your elbows close.

    3. Slowly release and repeat.

4. Squats (Smith Machine)

Squats are one of the best lower-body exercises, and with the Smith Machine, you can perform them safely.

  • Muscles Worked: Quadriceps, hamstrings, glutes, and core

  • How to Perform:

    1. Adjust the bar to shoulder height.

    2. Step under the bar, place it on your shoulders, and unhook it.

    3. Lower your body until your thighs are parallel to the floor, then push back up.

5. Cable Bicep Curls

For sculpted arms, the cable bicep curl is a fantastic exercise that keeps constant tension on the muscle.

  • Muscles Worked: Biceps

  • How to Perform:

    1. Attach the straight bar or rope handle to the lower pulley.

    2. Stand straight and curl the bar towards your shoulders.

    3. Slowly lower it back down.

6. Tricep Pushdowns

Building strong triceps enhances overall arm size and strength. The tricep pushdown is easy to perform on the G12’s pulley system.

  • Muscles Worked: Triceps

  • How to Perform:

    1. Attach a straight bar or rope to the upper pulley.

    2. Stand upright and push the bar downward until your arms are fully extended.

    3. Slowly return to the starting position.

7. Leg Extensions

The Force USA G12 allows you to attach a leg extension to target the quadriceps.

  • Muscles Worked: Quadriceps

  • How to Perform:

    1. Adjust the leg extension attachment.

    2. Sit on the bench, place your feet under the pad, and extend your legs.

    3. Lower back down slowly.

8. Deadlifts (Smith Machine)

Deadlifts are one of the most effective full-body exercises, and with the Smith Machine, they become safer for beginners.

  • Muscles Worked: Lower back, hamstrings, glutes, and core

  • How to Perform:

    1. Load the barbell with weights.

    2. Stand with feet shoulder-width apart, gripping the bar.

    3. Lift the bar while keeping your back straight and core engaged.

9. Pull-Ups (Multi-Grip Bar)

The multi-grip pull-up bar on the G12 is great for developing upper-body strength.

  • Muscles Worked: Back, shoulders, and biceps

  • How to Perform:

    1. Grab the pull-up bar with your preferred grip.

    2. Pull yourself up until your chin is above the bar.

    3. Lower back down with control.

10. Chest Flys (Cable Crossover)

Cable crossovers provide an excellent chest workout with continuous resistance.

  • Muscles Worked: Chest and shoulders

  • How to Perform:

    1. Set the pulleys at chest height.

    2. Stand in the center, hold the handles, and bring them together in front of you.

    3. Slowly return to the starting position.

Why Choose the Force USA G12 Trainer for Your Home Gym?

Investing in quality home gym equipment in Saudi Arabia is crucial for achieving fitness goals. The Force USA G12 Trainer is designed for serious lifters and fitness enthusiasts who want a compact yet powerful gym equipment setup.

Key Benefits:

✔️ All-in-one functionality with a Smith Machine, Power Rack, and Functional Trainer ✔️ Space-saving design ideal for home gyms ✔️ Dual weight stacks for smooth resistance control ✔️ Multi-grip pull-up bar and multiple attachments for full-body workouts ✔️ High-quality cables and pulleys for durability

Conclusion

The Force USA G12 All-In-One Trainer offers unmatched versatility, making it one of the best options for a complete home gym. Whether you’re looking to build muscle, lose weight, or improve overall fitness, these top 10 exercises will help you get the most out of your investment. If you're in search of high-quality gym equipment in Saudi Arabia, check out the Force USA G12 at Al Qudra and take your home workouts to the next level!