Myatt Murphy - Mens Health Ultimate Dumbbell Guide: More Than 21,000 Moves Designed to Build Muscle, Increase Strength, and Burn Fat

Praise for Myatt Murphy

It has always been a pleasure to work with Myatt. I consider him one of the top writers in the fitness industry and congratulate him on yet another top-notch publication.

JUAN CARLOS JC SANTANA,
director of the Institute of Human Performance in Boca Raton, Florida

I have worked with Myatt for many years, and Ive never met anyone who is more current on all aspects of the fitness industry. He has an incredible ability to discern fact from fad. If Myatt wrote it, its worth reading!

STEVE LISCHIN, BS, MS, NASM,
celebrity trainer and head of Steve Lischin Fitness in Manhattan

Over the years, I have worked with many people in the publishing industry, as well as the fitness industry. Myatt Murphy is one of the rare individuals who truly has an understanding of the strength and fitness world. Hes not just a writer, hes a writer with knowledge and passion for his topics. Myatt is a true professional in every sense of the word and continues to turn out the highest quality information available.

C. J. MURPHY, MFS, SSC, CFT,
multiple award-winning trainer and head instructor of Total Performance Sports in Everett, Massachusetts

Myatt is a fact sleuth for exercisers, searching out the best available information and crafting it into readable and entertaining material. You can trust his work to help you accomplish all of your fitness goals.

DIXIE STANFORTH, MS,
Department of Kinesiology and Health Education at the University of Texas in Austin, Texas

Murphy raises the bar yet again with Mens Healths Ultimate Dumbbell Guide. If progress and performance are as important to you as they are to me, you need look no further than the insight and in-depth understanding of fitness and performance that he adds to each and every book he puts his pen to. No hype. No hidden agenda. Mens Healths Ultimate Dumbbell Guide is just about getting results.

JOHN MACLAREN, BS, CPT,
former US Navy SEAL, celebrity and performance athlete trainer

Myatt understands the nuances of motivating people to strive to get healthier and be more fit. He continues to get the message of fitness out to the public, writing innovative, realistic, and imaginative books and articles. With an uncanny insight into what people want to know about their health and well-being, Myatt has a passion and dedication for providing thoughtful and useful information in his articles and books. Hes simply one of the best in the business.

HEATHER DILLINGER,
certification specialist for the Aerobic and Fitness Association of America

whose exercise advice changed my life and guided me on the path of doing the same for millions of men and women worldwide. If this book gets you into great shape, hes the one to thank.

I WANT TO THANK every editor who hasin one way or anotherallowed me to deliver my take on exercise and fitness with millions of readers worldwide for 14 years now. Ive been blessed to write more than 620 features for 50-plus international magazines and work with some of the best writers and editors in the businessand have been inspired by a variety of successful book authors whose work taught me to write books that readers can use not just today, but for a lifetime. Hopefully, I havent left anyone off this list of professionals that I admirebut here goes: Rochelle Udell, Lucy Danziger, Gabrielle Studenmund, Stephen George, Malcolm Gladwell, Bobby Lee, Mike Carlson, Nora Ephron, Pamela Miller, Michael Losier, Jennifer Fields, Laura Gilbert, Jerome Groopman, Jeff Csatari, Stephenie Meyer, Rosie Amodio, Jim Karas, Duane Swierczynski, Ed Dwyer, Elizabeth OBrian, Jennifer Walters, Trevor Thieme, Nicole Dorsey, Jeffrey Gitomer, Albert Baime, Alex Strauss, Beth Bischoff, Gordon Bass, Emily Spilko, Rhonda Byrne, Denise Brodey, Frederic Delavier, Stephanie Young, Meaghan Buchan, Gunnar Waldman, Scott Quill, Phillip Rhodes, Stephen Perrine, Nichele Hoskins, Mary Christ, Su Reid, Gail OConnor, Abigail Walch, Dana Points, Lisa Delany, Tamar Geller, David Kalmansohn, Timothy Ferriss, Jerry Kindela, Nina Willdorf, and Alison Ashton.

Ive also had the opportunity to know hundreds of personal trainers, exercise physiologists, nutritionists, and sports psychologists, with whom Ive either studied under, interviewed, trained with and/or ghostwritten for: Joy Bauer, Harley Pasternak, Ian K. Smith, Judith S. Beck, Jillian Michaels, Tosca Reno, Brenda Watson, Barbara Rolls, Marion Nestle, John Berardi, Melissa Perlman, Nicholas DiNubile, William J. Kraemer, David Pearson, Ellington Darden, Minna Lessig, Mark Hyman, Kurt Brungardt, Brad Schoenfeld, Wayne Westcott, Michael Thurmond, Bob Cooley, Brooke Siler, Pamela Peeke, Robin McKenzie, and Eric Harr, to name just a few. Its been a pleasure to work with nearly every top fitness professional in the business, and as I say in each and every book I writetheres no greater education than that.

I also want to thank everyone at Rodale who gave me the chance to show you that dumbbells truly have infinite possibilities: David Zinczenko, Zachary Schisgal, Courtney Conroy, Mitch Mandel, Susan Eugster, Nancy Bailey, Keith Biery, Amy Kovalski, Troy Schneider, Jessica Settle, Erik Nelson, Adrienne Bearden, Mark Sirinsky, and everyone else who worked on this project. Im sure that there are probably a lot of behind-the-scenes people that Im unaware ofbecause a lot of hands take over after it leaves my deskand if thats you, thank you very much.

Finally, thanks, Dad. Ive said it in other books and Ill say it foreverthank you for teaching me about exercise when I was young. If you hadnt shared everything that you knew about fitness with me, I never would have been able to share everything I know about fitness with the readers in this book.

Myatt Murphy

THERE ARE LITERALLY HUNDREDS of exercises you can do with dumbbells!

Does that phrase sound familiar? It should. Whether you are new to exercise or have been doing it for longer than your body would care to remember, youve probably heard at least one exercise expertif not hundredsmake that exact point when it comes to the benefits of this incredibly versatile exercise tool: the dumbbell.

Well, I have something to reveal to you.

Theyre all wrong.

Thats right. Every single expert, every single personal trainer, every single coach, and every single exercise physiologist youve ever heard go on record as saying there are literally hundreds of exercises you can do with dumbbells wasnt exactly being honest with you. Thats because there arent