THE TOP 13 DUMBBELL MOVES TO BURN FAT & BUILD MUSCLE from BJ Gaddour, former Men’s Health fitness director and MetaShred creator!

These 13 moves work all key movement patterns, hit all 3 planes of motion, and collectively work your whole body:

1. The Press
2. The Row
3. The Hinge
4. The Squat
5. The Pullover
6. The Raise
7. The Fly
8. The Lunge
9. The Curl
10. The Extension
11. The Carry
12. The Twist
13. The Swing

All you need is a pair of 10-25 pound dumbbells to start, though ideally you’ll have access to at least 3 distinct loads based on body size, strength, & fitness level:

Light: 5-10 pounds
Medium: 20-40 pounds
Heavy: 50-100 pounds

For all of the multi-joint, compound moves like presses, rows, and squats, you should use all rep ranges: heavy for 4-6, medium for 8-12, and light for 15-20+.

But for the single-joint, isolation moves like curls, extensions, and pullovers, never go lower than 6 reps and spend most of your time in the 10-20 rep range.

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