The 5 Best Machines for Women

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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.

Next: 3. Leg Press

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cheryldelaney11 wrote:

i have a knee that grinds when I go down or up steps... I will obviously avoid stair climber...but which is better on knee...bike or elliptical? I have been doing the bike that is low..not the standard position...any suggestions?

1/20/2013 06:34:24 AM Report Abuse

cunspooki wrote:

I think as the article says you should not do the same excersizes over and over. So mixing machines and the excersizes you mentioned have strong benefits.

9/4/2010 08:50:00 PM Report Abuse

jillyany wrote:

I've heard conflicting advice on strength training - this article promotes using some weight machines, but I've also heard that using free weights and doing squats, lunges etc without machines is best, because you do work those stabilizing muscles at the same time. Wondering what others have heard or experienced?

4/14/2010 07:06:30 PM Report Abuse