Don't underestimate a 10-pound dumbbell. They can challenge your body in an entirely new way, especially if you're used to lifting heavy.

Lighter weights target the small muscles that stabilize your joints -- muscles that get overpowered by larger ones when you use heavier weights.

Related: The 21-Day MetaShred Will Strip Away Fat and Reveal Lean, Hard Muscle

Plus, you can toss around a 10-pound dumbbell with much more speed and power than you could a 50-pound weight, which makes them perfect for a metabolic workout.

In the video above, Men's Health Fitness Director BJ Gaddour -- who can overhead press a pair of 100-pound dumbbells and make it look easy -- demonstrates a full 100 ways to take advantage of the small side of the dumbbell rack.

More Men's Health:
-- 22 New Ways To Crush Your Core
-- Leg Day Workout For Guys Who Hate Leg Day
-- Does It Matter How Fast You Lift?
-- The J.J. Watt Workout

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