The bent-over row is a comprehensive compound exercise that engages muscles in your upper and middle back, biceps and shoulders.
Overhead press, is a primary shoulder exercise that targets your anterior (front) and lateral (side) deltoids. Great exercise for building bigger shoulders.
The squat is a compound exercise that hits your quads, hamstrings, glutes and calves. Start with a light weight in your first week.
Primarily target your biceps brachii muscles. They also work your brachialis (a muscle beneath your biceps) and brachioradialis (a muscle in your lower arm).
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