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The Essentials of Weight Training

When you begin a strength-training program, you'll need to learn the facts on how to use weight machines at the gym and/or free weights (dumbbells and barbells), and how to perform common weight training exercises such as the One-Arm Dumbbell Row and the Chest Press.

Tips for Using Weight Machines

Weight machines may seem complicated at first, but they are easy to use and help you to safely and quickly advance through a strength-training workout. The weight machines designed for home use — called [more…]

Tips for Using Free Weights

Free weights are bars with weights on each end. The long bars are called barbells, and the short bars are called dumbbells. It takes two hands to hoist a barbell. You can lift a dumbbell with one hand, [more…]

How to Lift Weights the Right Way

You should learn proper form to lift weights in a strength-training program. The way some people lift weights, you’d think they were in labor or impersonating a mountain gorilla. Grunting, screaming, and [more…]

Doing Squats

In addition to strengthening the muscles of your derriere, the squat also does a good job of exercising your quadriceps and hamstrings. If you have hip, knee, or lower-back problems, restrict the distance [more…]

How to Do the Standing Calf Raise

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves. [more…]

How to Do the One-Arm Dumbbell Row

Exercising your upper back without machinery isn’t easy, but the one-arm dumbbell row does a good job. This exercise also strengthens your biceps and shoulders. Be especially careful if you have lower-back [more…]

How to Do the Dumbbell Chest Press

The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. This exercise works your chest muscles, shoulders, and triceps. If you have shoulder [more…]

How to Do the Dumbbell Shoulder Press

The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems. [more…]

How to Do the Dumbbell Biceps Curl

The dumbbell biceps curl exercise targets your biceps, the muscles you rely on to hold heavy objects and look buff in sleeveless shirts. Use caution if you have lower-back or elbow problems. [more…]

How to Do the Triceps Kickback

The triceps kickback exercise works your triceps, which assist the chest in just about every pushing movement. Use caution when doing this move if you have elbow or lower-back problems. [more…]

How to Do Crunches

The basic crunch is the consummate abdominal exercise in a strength-training program. Pay special attention to your form when you do crunches, especially if you have lower-back or neck problems. [more…]

How to Do Back Extensions

The back extension exercise both stretches and strengthens your lower back. It’s the perfect complement to crunches to develop a strong, balanced midsection. Use caution if you have a lower-back problem [more…]

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