Men's Health Ultimate Dumbbell Guide: More than 21,000 Moves Designed to Build Musle, Increase Strength, and Burn Fat »

MYATT MURPHY has written articles on exercise, lifestyle, nutrition, and sports for more than 40 worldwide magazines, including Esquire, Fitness, GQ, Men's Health, and Sports Illustrated. A frequent guest on CNN News and Good Morning America, he is the author of Men's Health Gym Bible and Men's Health The Body You Want in the Time You Have.

The easiest, most inexpensive way to build muscle strength, size, and power turns out to be the best, with this supremely effective guide from the world's largest men's magazine

Workout fads and fitness equipment come and go, but as trainers and bodybuilders know: nothing tops a simple set of dumbbells for convenience, reliability, and versatility when you are trying to build muscles and get in shape. In this book, Myatt Murphy, a fitness expert and longtime contributor to Men's Health, shows readers how to use dumbbells to develop just about every part of their bodies.

For anyone who believes that dumbbells can be used only for arms and shoulders, Myatt Murphy proves them wrong. Featuring 200 photographs, Men's Health Ultimate Dumbbell Exercises demonstrates how to perform a total body workout and get maximum results. There are exercises here—lunges, squats, dead lifts, curls, shrugs, kickbacks, presses, and more—that develop abs, arms, chest, legs, and shoulders, along with innovative new ways to get the most of this versatile piece of strength-training equipment.

With instructions for creating literally thousands of dumbbell exercises for the novice to advanced lifter, Men's Health Ultimate Dumbbell Exercises will be an indispensable addition to any home gym.

Acknowledgments     ix
The Truth about Dumbbells
Two Weights...Many Options!     3
Why You Need Dumbbells     6
How to Pick the Perfect Set to Match Your Muscles     12
The Master Moves
Getting Started     21
Everything in the "Right" Order     26
Abs
Crunch     31
Additional Abdominal Exercises     39
Arms
Biceps Curl     45
Kickback     68
Lying Extension     75
Preacher Curl     84
Triceps Extension     93
Additional Arm Exercises     101
Back
Back Row     104
Deadlift     116
Pullover     124
Shrug     130
Additional Back Exercises     136
Chest
Chest Fly     141
Chest Press     148
Additional Chest Exercises     157
Legs
Calf Raise     162
Lunge     169
Squat     183
Additional Leg Exercises     192
Shoulders
Bent-Over Raise     196
Front Raise     204
Shoulder Press     212
Side Raise     220
Additional Shoulder Exercises     231
A Million Moves for Your Muscles
The 6 Tricks That Quadruple Every Exercise in This Book     237
Create Your Own Specialty Dumbbell Exercise!     240
Designing the Best Plan for Your Body!     255
Index     263