Strength training and successful weight loss

Row (or The Seated Row)

• This can be done on a cable row machine, or by using a band or other rubber tubing.
• Targets the muscles of the back, specifically lats and rhomboids.
• Alternate exercise: Bent-over Rows
  1. Sit on the floor with your feet extended in front of you.
  2. Wrap the band or tube around your feet and grab one end with each hand.
  3. Sit up straight and bring your hands and arms from an extended position back into your body. At the completion of the movement, your hands should be just below your chest and your elbows just outside your ribs.

Shoulder Press (or The Dumbbell Press or Seated Dumbbell Press)

• Can be done with chest press machine or with dumbbells.
• Targets the muscles of the shoulders (delts).
• Alternate exercise: Lateral Raises
  1. Stand with your feet shoulder-width apart.
  2. Bend your arms so that your elbows form right angles and hold them at shoulder height.
  3. Press the dumbbells up toward the ceiling and slightly in toward each other until your arms are almost fully extended. Return to starting position.

Bicep Curl

• Can be done on a curl machine or with dumbbells.
• Targets the biceps (the front of the upper arms).
• Alternate exercise: Hammer Curl
  1. Sit on a bench with your elbows at your sides and your palms facing the ceiling.
  2. Lower the dumbbell toward the floor, then lift it three quarters of the way to your shoulders. Return to start.

Dips

• Can be done on a bench or a step, or using a dip-specific weight-assisted machine if your gym has one.
• Targets the triceps (backs of the arms).
• Alternate exercise: Overhead Dumbbell Extension
  1. Sit on the edge of a bench or step with your hands gripping the edge of the bench, fingers facing forward.
  2. Shift your body so that you are in a seated position in front of, but not on, the bench.
  3. Lower your bottom towards the floor by bending your arms, and then raise yourself back up by straightening them. Don't let your shoulders dip below your elbows when you lower yourself, and keep your back perpendicular to the floor. The closer you bring your feet into the bench, the easier the move.