Get the most out of the weight room—by lifting like a girl.
Lifting
is hardly a men’s-only activity anymore. But most weight machines are
still built with guys in mind—not a good thing given our obvious
physical differences. We asked some top fitness experts for tips on how
to use all those unisex contraptions in ways that best suit a woman’s
body. The result: A workout that maximizes your minutes in the gym.
LAT PULLDOWN
What’s so great about it?
This
seated exercise will shape up your back to put an end to bra-strap
bulges. It mimics one of the best back-shaping exercises: the pull-up.
How to use it
Don’t grab the ends. Instead, place your hands slightly wider than shoulder-width apart on the handles, using an overhand grip.
Take
your time. Keep your back straight and your elbows unlocked, so your
muscles stay engaged throughout the set. Pull the bar down slowly, then
allow it to gradually come back up.
Watch your elbows. Draw
them toward each other as you lower the bar. This will cause you to
arch your back (instead of rounding it), defining more of your
upper-back muscles.
CABLE CROSSOVER MACHINE
What’s so great about it?
Ideal
for developing your chest muscles and sculpting your shoulders, this
contraption is superior to the flye machine, which doesn’t accommodate
different user heights and body types as well.
How to use it
Shape yourself like a T. With a
high-cable handle in each hand, extend your arms straight from your
sides, elbows soft, palms facing down toward the floor.
Don’t
rush. Keeping your arms straight, elbows unlocked, slowly sweep them
down in front of you, crossing your wrists just below your waist.
Gradually let your arms come back up and out.
Don’t lean forward. Bending at your waist makes the exercise easier to do—and less effective.
TRICEPS PRESSDOWN
What’s so great about it?
It’s the best exercise you can do to firm up the muscle that makes up
the back of your arm (most triceps exercises only work two parts of the
muscle, but this works three). Translation: The backs of your arms will
look leaner and jiggle less.
How to use it
Get into position. Face the
machine and grab the handles. Keeping your back straight, bring your
upper arms in to your sides and your forearms down so they’re parallel
to the floor.
Check your elbows. If you let them go behind
you instead of keeping them pointed straight down, you’ll be using your
chest muscles in place of your triceps.
Pace yourself.
Slowly push down the bar until your arms are pointing straight toward
the floor. Pause, then gradually raise the bar back up until your
forearms are parallel to the floor again.
SEATED PREACHER CURL
What’s so great about it?
Sitting at the bench makes it harder to generate momentum to lift the
bar, so the exercise is more challenging—and more effective—than
typical biceps curls. The result? Newly toned arms that will make you
eager to go sleeveless.
How to use it
Take a seat. Hold the barbell in
both hands, palms facing up, hands shoulder-width apart. Rest your
upper arms on the slanted pad in front of you.
Go slow.
Keeping your back straight and abs tight, slowly curl the barbell up
until it reaches your shoulders. Gradually lower the weight back down.
Move your hands. For your second set, widen your hands a
few inches to target the inside of your biceps, or bring them a little closer together to focus on the outside of your biceps.
LEG PRESS
What’s so great about it?
This
machine gives your butt and thighs a leaner, tighter shape by working
the muscles in a single motion—much like a squat does, but without the
pressure on your back.
How to use it
Position yourself. Your back and
butt should be flat against the back pad, with your feet placed
hip-width apart on the platform in front of you.
Use your
heels. Push forward with your heels (not your toes) until your legs are
straight, keeping your knees unlocked. Slowly release the weight and
return to the starting position.
Move your feet. For your
second set, spread your feet slightly wider to work your inner thighs,
or bring them a few inches closer together to concentrate on your outer
hips.
SEATED LEG CURL
What’s so great about it?
While the lying hamstring curl is a more common way to firm up the
backs of the thighs, using the seated version makes it harder to cheat
with other muscles, so your hamstrings get a better workout.
How to use it
Take a seat. Place the backs of
your ankles against the roller and adjust the lap pad so that it rests
on the tops of your thighs.
Keep still. Without moving your
upper body or arching your back, slowly bend your knees and draw your
heels back toward your butt. Contract your glutes (read: your butt
muscles), then gradually extend your legs until they’re straight,
keeping your knees unlocked.
Work your calves, too. To build the muscles in your lower legs, flex your feet when your heels are by your butt.
LEG EXTENSION MACHINE
What’s so great about it?
No
machine is better at isolating the quadriceps in the fronts of your
thighs to make them look firm and lean. Plus, you don’t have to worry
about losing your balance like you might when doing lunges, another
popular quad exercise.
How to use it
Sit back. Your back and buttocks should be flush against the seat. Tuck your ankles under the padded roller.
Go slow. Slowly extend your legs until they’re straight in
front of you, knees unlocked. Pause, then gradually bend your knees until your feet are back in the starting position.
Work
harder. On your second set, press the weight up with both legs, then
slowly lower the weight back down using only your left leg. Press the
weight back up using both legs, then lower using only your right leg.
STANDING CALF RAISE
What’s so great about it?
While the seated version of this exercise may be more popular, standing
allows you to better develop the muscle that gives your calf its curvy
shape.
How to use it
Position your feet. Stand on the
platform with the pads resting on your shoulders, feet together, and
heels hanging off the edge.
Don’t rush. Slowly lift your heels up as high as you can. Hold for 2 seconds, then slowly lower your heels as far as possible.
Change your stance. On your second set, turn your toes either in or out to give the muscle a more complete workout.