Dumbbell Row

You’ll need: One pair of 5- to 12-pound dumbbells

Learn it: Stand with feet hip-distance apart, and hold a dumbbell, one in each hand, with arms hanging in front of body, palms facing thighs. Keeping knees slightly bent, bend forward at the waist until upper body is nearly parallel to the floor, with back slightly arched. Let dumbbells hang toward the floor. Squeeze shoulder blades together, and pull dumbbells straight up -toward your ribs. Slowly return them back toward the floor, and repeat.

Do it: Perform bent-over rows once or twice a week. Start with two sets of 10 to 12 reps, then try three sets of 12 reps.

Step it up: Add a kickback at the top of the move (after the row and while still in the bent position) by straightening your arms behind you, then bending elbows back to position before lowering weights to start.