Ian Spanier / M+F Magazine We’re not going to pretend like dragging a bench over to a cable pulley , setting the cable to low , and attaching a bar isn’t a pain—but, man, is it worth it . Compared with a standard barbell , which is heavy at the bottom and lighter when your arms are locked out, a cable—like your wife when you forget your anniversary—causes more tension . This means you can accumulate more muscle damage for more growth over time. Also, lifting the weight with a reverse grip, palms facing your head, allows you to target the oft-elusive inner head of your triceps, according to Mike Hanley , owner of Hanley Strength Systems in New Jersey ( hanleystrength.com ). How To Do It: Secure an EZ-bar attachment to a low cable pulley. Slide a flat bench lengthwise into the station, with one end a couple of feet from the weight stack. Lie back on the bench and grab the outside of the bar with an underhand grip. Start with your arms extended and t...