Dumbbell Functional Strength — Session 07

25-minute intermediate strength workout for functional strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad

Duration

25 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

back, biceps, glutes, quads, shoulders, triceps, upper back

Exercises

1. 1. Dumbbell split squat

   3 sets · 10-12 reps

   Keep torso tall and lower in a controlled path. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell shoulder press

   3 sets · 10-12 reps

   Press overhead without over-arching the lower back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell reverse fly

   3 sets · 10-12 reps

   Hinge forward and open arms without shrugging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Single-arm dumbbell row

   3 sets · 10-12 reps

   Brace on a stable surface and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.