Ever wondered about that massive machine with a sliding barbell at the gym? Allow us to introduce you to the Smith machine. Despite being a staple in most gyms, this behemoth can be ...

Sit on the bench with your dumbbells resting on your upper legs.

For a defined upper arm, not only are strong shoulders and a well-developed biceps crucial, but also its counterpart: a trained triceps. Experienced strength athletes can try the JM Press for this.