Lift Weights to Lose Weight: A Beginner's Guide to Strength Training

Use a set of dumbbells to develop lean, metabolically active muscle mass safely and effectively with these strength-training moves (12 Photos)

Jessica Smith on Jan 28, 2013 at 4:06PM

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Lift Weights to Lose Weight: A Beginner's Guide to Strength Training

Vanessa Rogers

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Bent Over Row

This back strengthening exercise helps improve your posture and may even prevent future back pain if performed correctly.

To do it: Stand with feet slightly wider than hip width, holding dumbbells. Bend your knees, hinging forward (as if taking a bow), bringing your chest about 45 degrees forward and pressing your hips behind you [as shown in photo A]. Keeping your body still, bend arms and pull weights to the outsides of your ribs, squeezing your shoulder blades together as you bring your elbows behind your body [as shown in photo B]. Hold for one count and then lower arms. Do 3 sets of 12 repetitions, taking a short 45-60 second rest in between sets.

Form Tip: Focus your eyes on a spot on the floor just in front of your feet. Keep your back flat and your chin slightly in to your chest to maintain neutral alignment through your spine and neck.

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