Target: biceps, lats, core

Why it works: By leaning back you take the strain off your lats and place it on your biceps. But the lats, core and upper back are still heavily involved, which lets you move the maximum load and prompts major muscle growth.

• Sit at a lat pull-down machine and attach a hammer grip to the cable.
• Hold the grip with your palms facing in, straighten your torso and lock it in this position. Then lean back slightly.
• Keep your elbows tucked in to your sides and pull the handle to your chest, making sure your arms are the only part of you that moves.