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The machines we show here generally mimic the dumbbell moves, working your muscles with a similar movement and from similar angl ...

Photograph by Sunstreak Productions, Inc. Gym alternative: Leg-press machine This is an excellent squat alternative for those wh ...

Photograph by Sunstreak Productions, Inc. The exercise Raise your heels a few inches above the edge of the step so that you’re o ...

Technique tips Keep these tips in mind as you perform the standing calf raise: Lift as high as you can onto your toes and lower ...

Getting set Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your ...

Technique tips Keep these tips in mind as you perform the one-arm dumbbell row: Concentrate on pulling from your back muscles ( ...

Getting set Lie on the bench with a dumbbell in each hand and your feet flat on the floor (or up on the bench if it’s more comfo ...

Gym alternative: Vertical chest-press machine Sit so that the center of your chest lines up with the center of the horizontal se ...

raise your upper arms to shoulder height so the dumbbells are at ear level. Pull your abdominals in so there is a slight gap bet ...

Gym alternative: Shoulder-press machine Set your seat height so that the shoulder-press machine’s pulley is even with the middle ...

Photograph by Sunstreak Productions, Inc. The exercises Keeping your right elbow glued to your side, raise your right hand as fa ...

Gym alternative: Cable internal and external rotation exercises Attach a horseshoe handle to the upper cable pulley and grasp th ...

Photograph by Sunstreak Productions, Inc. Technique tips Keep these tips in mind as you perform the dumbbell biceps curl: Keep ...

Photograph by Sunstreak Productions, Inc. Triceps kickback The triceps kickback works your triceps, which assist the chest in ju ...

Getting set Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your ...

Technique tips Keep these tips in mind as you perform the triceps kickback: Keep your abdominals pulled in and your knees relax ...

machines are difficult to use correctly, and we don’t think machines are as safe or effective as abdominal floor exercises. Inst ...

Technique tips Keep the following tips in mind as you perform the basic crunch: Keep your abdominals pulled in so you feel more ...

Back extension The back extension both stretches and strengthens your lower back. It’s the perfect complement to the basic crunc ...

The exercise Lift your left arm and right leg about 1 inch off the floor, and stretch out as much as you can (refer to Figure 14 ...