A selection of dumbbell exercises for each body part.
Step by step instructions on how to perform each exercise correctly.
How to set up your own mini-gym.
How to set up your own dumbbell exercise routine.
Common myths about weight training.
Safety tips for weight training.
Stretching.
Abdominal exercises.
How to stay motivated and on track.

Contents

Introduction
Common myths
Body diagrams
What you'll need
Accessories
How to set up your progrm
Weight training safety tips
Staying motivated
Stretching
Dumbbell exercises
1 Shoulders
Upright row
Shoulder press
Shoulder shrug
Standing side raise
Front deltoid raise
2 Chest
Bench press
Lying pullover
Flyes
3 Back
Seated lateral raise
Bent over row
Stiff legged deadlift
4 Biceps
Alternating bicep curl
Standing bicep curl
Concentration curl
5 Triceps
Seated tricep press
Kickback
Tricep pushup
6 Forearms
Wrist curl
Reverse wrist curl
7 Forearms
Wrist curl
Reverse wrist curl
8 Calves
Seated calf raise
Standing calf raise
9 Legs
Squat
Lunge
Split squat
10 Abdominals
Crunch
Twisting trunk curl
References
Other products