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Machine Training 101

Here’s the scoop on machine training to build max muscle. Apply these four tips to turn these machine movements into your own personal assembly line.

Preacher Curl

Do It Right: Place your armpits snugly against the pad and grasp the handles. Curl as high as you can without your elbows leaving the pad, then lower to a point just short of full-arm extension.

Power Pointer: With your arms in front of your torso, you emphasize the short biceps head, which is the part of the arm most visible from the front when flexing your arms.

Abs Machine

Do It Right: Sit inside the ab machine with your feet flat on the floor (some ab machines have you supine with your feet anchored). Hold the handles in front of you or you can simply wrap your forearms over the pad, making sure your torso is flush against the pad. Crunch forward all the way, allowing your lower back to round. Resist the weight as you return to the start.

Power Pointer: It’s hard to add resistance to bodyweight ab moves, so use machines to train in the lower rep ranges. This will help thicken the blocks of your six-pack.