fitness Top Ten 1 2 3 4 5 6 7 8 9 10

Machine or station

Muscle or Muscle Group

Position and Action

Function

Form

Leg Curl

Hamstrings (back of thighs)

Lying: While lying face down, hook your ankles behind a padded bar, press your hips down, and bend your knees to bring your heels toward your buttocks. Straighten your legs to return to the starting position. Seated: While seated, hook your ankles behind a padded bar and lift your lower legs until they are parallel to the floor. Bend your legs to the starting position.

Climbing stairs and hills

A shapely behind

Leg Press

Quadriceps and gluteals (front of thighs and buttocks)

While lying on your back with your knees bent, place your feet against a pad and push your legs forward and up, stopping a few degrees short of the straightest possible extension. Bend your knees to return to the starting position.

Jumping, squatting or lifting heavy objects from the floor

A firm and toned lower body

Triceps Press

Triceps (back of the upper arms)

While seated, grasp the handles at your sides with your elbows bent and straighten your arms, pressing downward and back. Bend your elbows and return to the starting position.

Pushing up from an armchair

Toned triceps that eliminate flapping upper arms, especially in women

Arm or Biceps Curl

Biceps (front of upper arms)

While seated with your arms in front of you, grasp the handles and pull them up toward your shoulders, bending at the elbows. On some machines, you stand with your arms lowered in front of you, grasp the handles, and pull them up toward your chest, bending at the elbows. Straighten your elbows to return to the starting position.

Carrying a baby or a toddler, lifting and carrying heavy objects

Sculpted biceps-one of the classic muscles that shows muscle mass

Chest Fly

Pectorals (chest)

While seated, raise your forearms to chest level, place them behind padded panels or grip padded handles, and press them together in front of you. On some machines, you lie on your back and grasp handles above your chest, extend your arms out to your sides, and bring them up above your chest. Return to the starting position.

Pushing heavy objects, playing racquet sports

For men, a sculpted chest; for women, breasts appear firmer and sometimes larger

Shoulder Press

Deltoids (shoulders)

While seated, grasp the handles at chest or shoulder level and push them straight up. On some machines, you sit leaning forward slightly. Lower your arms to return to the starting position.

Lifting heavy objects

Well developed shoulders that make your waist appear narrower

Upright Row

Trapezius, deltoids, rhomboids, and biceps (shoulders and upper arms)

While standing with your arms extended in front of your hips, grasp the handles and - bending and raising the elbows - pull them back and up to shoulder level. Lower your arms to return to the starting position.

Carrying heavy objects, rowing or padding

Broad shoulders that make your waist appear narrower

Chest Press

Pectorals (chest)

While seated, grasp the handles in front of you at chest level and push them away from your body. Bend your elbows to return to the starting position.

Pushing heavy objects

Breast appear firmer and sometimes larger

Seated Row

Latissimi dorsi, trapezius, rhomboids, biceps, and erector spinea (back)

While seated with your legs bent, grasp the handles in front of you and pull them back, bending the elbows, as if rowing a boat. Return to the starting position.

Pushing heavy objects, helping posture, rowing and paddling

Pulling, lifting, standing, an sitting erect

Lat Pulldown

Latissimi dorsi (back)

While seated, grasp the overhead bar and pull it down in front of your body to chest level, leaning back slightly. The weights will pull your arms upward to return to the starting position.

Lifting and pulling heavy objects, swimming

Well developed lats that make your hips appear narrower

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