The move: Bent Forward Row

Works: Want to sculpt your upper back quickly? This move focuses on the upper back muscles.

Evan Yee/Los Angeles Daily News (ENLARGE)
With weight in her hands, trainer Cyndi Targosz bends from the hips while doing the Bent Forward Row.
Evan Yee/Los Angeles Daily News (ENLARGE)
Exhale and lift the weights straight up to the rib cage.
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Related: • Diet & fitness news and tips • Weight loss success stories • More health news Previous tips: The iso-ab plank  Front Raise  Weighted alternating backward lunge with initial knee-up position  Crisscross with 1- or 2-pound weights  Double leg stretch  Active Side Squat with Weights  Bent Forward Row  Wrist Curl  Plie With Upright Rows  Side Waist Toner  Triceps push-up (bench dip) off chair with added weight  Single leg stretch  Inclined Push-Up Off Step  Angled Simultaneous Biceps Curls  Super Man (Back Hyperextension)  Roll-Up With Weights  Hip flexor stretch  Floor Butt Lift  Standing Quadriceps Stretch  Deadlift with shoulder press and rotation  Milk/Detergent Jug Diagonal Lunge With Reach  Isometric Chest Press  The 100  Water Bottle Squat, Curl, Press, Extend and Lateral Descent  Butt Blasters with rotation  Deadlift with shoulder press  Milk/Detergent Jug Single Leg Crossover  Heel Digs  Shoulder Blade Kiss  Hip Lift  Push-up to Reach Back  Hamstring curls  Stagger Stance Two-Arm Band Chest Press  Knee Lift  Neck Stretch  One-Legged Lateral Raise  T-pose

Set-up: Stand with feet flat on the ground, hip-width apart. Hold a set of weights with your palms facing forward.

Step 1: Keeping your lower back slightly arched, bend over from the hips. Your upper body should be almost parallel to the floor. Let your arms stretch down in front of you. Inhale.

Step 2: Exhale as you lift the weights straight up to your rib cage so that your elbows point up toward the ceiling. Return to start. Keep the rest of your body still as you move your arms. Keep a slight bend in your knees. This is one repetition.

Fit tip: Keep the elbows in close to your body throughout the movement. Taking them to the side works the shoulders; that's a different exercise.

Repetitions: Do one or two sets of eight to 10 repetitions. As you progress, work up to two or three sets of eight to 10 repetitions.

Cyndi Targosz, a certified lifestyle/fitness expert and motivational speaker, is author of "Ten Minute Tone-Ups for Dummies" (Wiley; $19.99), "Your Best Bust" (Sourcebooks; $6.95) and "Erase Your Waist" (Sourcebooks; $6.95).

— Los Angeles Daily News