[pliny_2001]

I'm a former swimmer/current lifter, so I feel qualified to answer:

The handles: I'm a fan. You do get a full extension, but what's even better is that they allow your wrist to be a straight position, instead of bent at 90 degrees. If you don't elevate your feet by a similar amount, though, you're effectively moving less weight, so you may wish to put your feet on the stairs, some textbooks, the cat, etc. If you elevate your feet to a position above your hands, you can get a more intense workout, as well. I'm a particular fan of plyometric push-ups (the ones where you clap your hands) - an incredibly intense exercise.

Starting out slow: there are a trillion things that you could do here. Bench and curls are a good place to start, but it's probably wiser to work your chest and biceps' opposing muscles as well; your back and triceps. It would be easy to add in a few sets of rows for your back, and bench dips for your triceps.

Hand position: It really depends on your frame, and what you're attempting to exercise. In general, most people will either say 'shoulder-width' apart, or say to place your fingers on the non-textured "rings" that most bars have - for the average guy, that ends up being the same thing. I'm 6'3'', so my hands are outside the rings, while a smaller person would be inside the rings. Similarly, a narrower grip will work your triceps more on the lift.



I know that I started lifting after years of swimming: the controlled violence of water polo, and the desire to muscle up for the speedo, turned me into something of a cross-trainer. A move and a new, pool-less, gym turned me into a lifter-only a few years ago - perhaps it's time to get back in the water.