Dumbbell Functional Strength — Session 20

35-minute beginner strength workout for functional strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

Duration

35 min

Difficulty

beginner

Equipment

dumbbells

Muscle groups

back, biceps, core, glutes, grip, shoulders, triceps

Exercises

1. 1. Dumbbell hammer curl

   2 sets · 8-12 reps

   Keep elbows still and palms facing inward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell suitcase carry

   2 sets · 30-45 sec reps

   Walk tall without leaning toward the weight. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell bent-over row

   2 sets · 8-12 reps

   Brace torso and pull weights toward hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell glute bridge

   2 sets · 8-12 reps

   Hold a padded dumbbell securely across hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell shoulder press

   2 sets · 8-12 reps

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