A simple movement, a bar or cable machine, and a powerful impact on strength, definition, and forearm stability.

Why it's perfect for you: These moves blast bra bulge, tightening up the area around your underarm without—and this is key—creating width or bulk. Grab the bar at a lat pulldown machine with hands ...

The bench press is among the most popular exercises for the chest and triceps. Many variations in grip exist for the bench press, with different variations emphasizing slightly different muscles ...

Adjust the machine’s knee pad so that you can sit with your feet on the ground. Grasp the bar with an underhand grip. Your hands should be shoulder-distance apart directly above your shoulders (A).