6 Basic Weight-Lifting Moves

New to the gym? Pick up a set of weights and start lifting. Try these six basic moves that will boost your metabolism and build muscle.

Note: Before starting a weight-training routine, start with lighter weights and consult a personal trainer to make sure you perform the exercises with proper technique.

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6 Basic Weight-Lifting Moves

Squat

The squat is one of the most efficient exercises for a total-body workout. It focuses primarily on the lower-body with the front squat variation focusing on the quadriceps and the back squat variation focusing on the glutes and hamstring. The exercise can be performed with a barbell, dumbbells or your own bodyweight.

Bench Press

Perhaps the most prevalent exercise in the gym, the bench press is the best exercise for a full-chest workout. The exercise can be performed with a barbell on a bench, dumbbells on a bench, on machines or even on a Swiss ball for added resistance to your movement. Variations include a standard bench press, incline press and decline press among others.

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Deadlift

The deadlift, like the squat, is another exercise that works your entire body while focusing on the entire core. By performing this exercise with a barbell, you will be able to gain strength in your lower back and perform other exercises with heavier weights.

Power Clean

The power clean is similar to the deadlift, but is performed with much less weight. It focuses on the lower body, back and deltoids. While it used to be performed with a barbell, most trainers today incorporate kettlebells for maximum movement in your workout.

Rows

In order to work your back even further, bent-over rows should be incorporated into your workout. You can perform these two-handed with a barbell or one-handed with dumbbells.

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Pull-Ups and Dips

Two of the most effective exercises in the gym require only your bodyweight. Pull-ups work your back, shoulders and biceps while dips work your chest and triceps.

MoreThe 7 Best Exercises for a Full-Body Workout

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Exercise.com is dedicated to help you improve your health and get in shape with the right diet and exercise. Now's the time to get started...and get results.
Exercise.com is dedicated to help you improve your health and get in shape with the right diet and exercise. Now's the time to get started...and get results.

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