DIET | DETECTIVE^®

A classic example is the lat pull-down bar. With this exercise, choosing your grip position-all the way out on the ends or closer to the bend-is really a matter of comfort and size. Smaller users should grip farther in, while bigger folks should grab out to the ends of the bar.

On other machines, the grip position affects which muscles you use. It's important to know which handles do what so that you get the most out of your workout. Check out the following upper-body machines and their grip options to see if you are working the muscles you want to, or if you can use a machine differently to vary your workout.

Seated chest press
Horizontal handles primarily work the chest (pectoralis major) with the back of the arms (triceps) and shoulders (anterior deltoid) as assisting muscles.

Vertical handles are opposite of the above; the arms and shoulders do most of the work, while the chest is just assisting.

Seated row
Horizontal handles primarily work the back of the shoulders (posterior deltoid) and the upper back (rhomboids) while the front of your arms (biceps) assist.

Vertical handles focus the effort on your biceps, with your upper back doing less than with the horizontal handles. The back of your shoulders do very little to assist.

Shoulder press
Handles parallel to your shoulders primarily work the middle of your shoulders (middle deltoid), assisted by the front and back of your shoulders, along with the back of your arms (triceps).

Handles perpendicular to your shoulders change the emphasis from the middle of the shoulders to the front (anterior deltoid). The rest of the shoulder and back of the arms are still assisting.

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