Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang. Squeeze your back to pull the ...

Plus, the popular move you need to retire in order to make the gains you want.

Beth Skwarecki is Lifehacker’s Senior Health Editor, and holds certifications as a personal trainer and weightlifting coach. She has been writing about health for over 10 years. The upper back is an ...

Cable machines are one of the best and most versatile pieces of equipment in any gym. With a simple adjustment in pulley height, handle attachment, or weight, you can train multiple movement patterns ...

Are you looking to grow your biceps but only have access to a cable machine? As a personal trainer, I have created numerous programs for people who needed to prioritize the cable machine, and I can ...