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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.

3B Dumbbell Pullover

Sets: 2 Reps: 12 Rest: 30 sec.

Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face [1], and then lower your arms behind your head as far as you can [2]. Pull the dumbbell back to the starting position. That's one rep.

  

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