DUMBBELL INCLINE BENCH ECCENTRIC-FOCUSED ALTERNATING ROW Lie with your belly and chest on an incline bench set to a 40-degree incline, holding dumbbells in both hands, arms hanging naturally.

Bent over rows are a key exercise for maintaining lean muscle and strength in the back. Intermountain Health exercise specialist Jeffrey Beck says strong back muscles can even help prevent injuries.

In the course of a traditional resistance training workout, you can spend much of your time standing around, resting and giving your muscles a chance to stop burning before going into your next set.

Begin in a pushup position holding two heavy dumbbells on the floor, palms facing each other (A). Without moving your torso, row the left weight up until it reaches your waist (B). Return the weight ...

Instructions: You’ll do two 30-minute workouts every week, and attend one fitness class a week. Take at least one day off between workouts, so your body can recover. You’re building basic fundamental ...