Dumbbell Lower Body Stability — Session 13

45-minute advanced strength workout for lower body stability, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjus

Duration

45 min

Difficulty

advanced

Equipment

dumbbells

Muscle groups

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

Exercises

1. 1. Dumbbell overhead triceps extension

   4 sets · 8-10 reps

   Keep upper arms steady as elbows bend. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Single-arm dumbbell row

   4 sets · 8-10 reps

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

3. 3. Dumbbell suitcase carry

   4 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.

4. 4. Dumbbell reverse fly

   4 sets · 8-10 reps

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

5. 5. Dumbbell goblet squat

   4 sets · 8-10 reps

   Hold one dumbbell close to chest and squat with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Dumbbell split squat

   4 sets · 8-10 reps

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