How: Lie on a bench with dumbbells held at shoulder height. Lower the dumbbells out to the sides until your arms are parallel to the floor, then bring them back up to the starting position. Why: The ...
Bodybuilding and Powerlifting veteran Stan Efferding reveals the only 10 exercises you need for optimal muscle growth and justifies why they're essential.
Grab a pair of dumbbells with a neutral grip, palms facing each other, and stand with your feet hip-width apart. Step out to the right with your right leg, sinking into a squat while keeping your left ...