The 5 Best Machines for Women

5. Shoulder Press

Basic Move: Shoulder Press
Targets anterior and medial deltoids

This machine is ideal for working the top, sides, and fronts of your shoulders. To make sure you're hitting the muscles without hurting your joints, it's important to set the seat correctly: When you sit and grasp the handles, your elbows should be at the level of your shoulders or above, and your thighs should be parallel to the floor. Grip the outside handles, and engage your abs, keeping back straight. Straighten arms, pressing upward to lift weight; don't lock your elbows at the top of the movement. Lower weight back toward starting position, but don't allow it to touch the stack. Repeat.

Challenge yourself: Use the inside handles. From this position, smaller "helper" muscles aren't able to assist the movement, so there's more of an emphasis on the shoulders.