Build Beginner Muscle

Men's Health |

Just starting out in the gym? Use these three moves to get yourself going…

Single-arm dumbbell row

Hold a dumbbell in one hand as you bend forward at your hips with your knees bent. In a rowing motion, pull the weight up, leading with your shoulder blade by pulling it back 
and down. Do 10 reps on each side.

Co-contraction split squat
with offset press

Stand in a split stance, holding a dumbbell at your shoulder on the same side as your back leg. Slowly lower into a split squat while pressing the dumbbell overhead. Return to the starting position. Do 10 reps on each side.

Push-up to single-arm support

Do a regular push-up. At the top 
of the push-up, lift one arm and hold 
for three seconds. Return your hand 
to the floor and do another push-up, 
lifting the other arm for three seconds. Do 10 reps with each arm.

Source: Bill Hartman, personal trainer.

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