Guide
Dumbbells
Five movements and a pair of dumbbells. Goblet squat, incline press, a row, a shoulder press, and a stiff-leg hinge.
The session
One pair is enough. Sit for the shoulder press if standing makes the back take over.
Dumbbell Goblet Squat
A front-loaded squat holding one dumbbell at the chest to train the quads, glutes, and legs through a controlled deep squat.
- Stand tall with your feet about shoulder-width apart and hold one dumbbell vertically at your chest with both hands.
- Brace your midsection and keep your elbows pointed down close to your body.
- Sit your hips down and back while bending your knees, and lower until your thighs are parallel to the floor or slightly lower.
- Keep the dumbbell tight to your chest and your feet flat as your knees track over your toes.
- Drive through your whole foot to stand back up until your hips and knees are fully extended.
- Reset your stance and repeat the next rep.
Dumbbell Incline Bench Press
A pressing exercise on an incline bench using dumbbells to train the upper chest, shoulders, and triceps.
- Set an incline bench and sit back with a dumbbell in each hand resting on your thighs.
- Lie back on the bench and bring the dumbbells to chest level with your palms facing forward.
- Plant your feet on the floor and position your elbows slightly below shoulder height.
- Press the dumbbells up over your upper chest until your arms are straight.
- Lower the dumbbells under control to the sides of your upper chest.
- Repeat by pressing back up along the same path.
Dumbbell Bent-Over Row
A rowing movement that targets the back muscles while bracing the core in a bent-over position.
- Stand with feet shoulder-width apart holding dumbbells.
- Hinge at hips, keeping back flat and chest up.
- Let arms hang straight down, palms facing each other.
- Pull dumbbells to your sides, elbows close to body.
- Lower the weights under control to starting position.
Seated Dumbbell Shoulder Press
A pressing movement targeting the shoulders, performed seated with dumbbells.
- Sit on a bench with back support and feet flat.
- Hold dumbbells at shoulder height, elbows bent.
- Press dumbbells overhead until arms are extended.
- Pause briefly at the top.
- Lower dumbbells to starting position.
Dumbbell Stiff Leg Deadlift
A hip-hinge deadlift with dumbbells that emphasizes the hamstrings and glutes while keeping only a slight knee bend.
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- Soften your knees slightly and brace your midsection.
- Push your hips straight back and slide the dumbbells down the front of your legs.
- Lower until the dumbbells reach mid-shin or you feel a strong hamstring stretch while keeping your back flat.
- Drive your feet into the floor and extend your hips to stand back up.
- Finish tall with the dumbbells at your thighs and repeat.