The 5 Best Machines for Women

2. Lat Pull-Down

Basic move: Close-Grip Mid-Back Pull-Down
Targets: biceps, latissimus dorsi (aka lats)

A strong back will help you stand taller, reduce injury risk, and look seriously sexy in a strapless dress. Clip the long bar onto the cable attachment and grip the bar with your hands 1 or 2 inches from the center on either side, palms facing forward. Lean back slightly, keeping your arms straight, abs engaged and chest lifted, then pull bar to chest. Hold for 1 count; slowly return to starting position.

Challenge yourself: Do the move as above, but use a wider grip (shoulder-width or farther apart). The wider the grip, the more you'll work your lats and the less you'll work your arms.