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The Beginners Workout: Top Muscle-Building Moves

Returning to the gym after a long time away—or hitting the weight room for the first time? Check out our intimidation-free beginner's workout plan, packed with need-to-know moves for a better body.

2A Three-Point Dumbbell Row

Sets: 2 Reps: 12 (each arm) Rest: 30 sec

Grab a dumbbell in your left hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor [1], row the weight up to your chest [2]. Lower the dumbbell to return to the starting position. That's one rep. Complete 8-10 reps with the left arm, and then switch sides.

  

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