7 Most Effective Exersices

No. 7: Bent-Over Row

Why it's a winner: The bent-over row works all the major muscles of the upper back, as well as the biceps.

How to: Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex elbows and lift both hands toward the sides of body. Pause, then slowly lower hands to the starting position.

Bent-over Rows: Tips for Beginners

Beginners should perform the move without weights. If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.