Dumbbell Posterior Chain — Session 01

45-minute intermediate strength workout for posterior chain, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

Duration

45 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

back, biceps, calves, core, glutes, grip, hamstrings, shoulders

Exercises

1. 1. Dumbbell calf raise

   3 sets · 10-12 reps

   Raise heels slowly without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell lateral raise

   3 sets · 10-12 reps

   Raise weights to shoulder height with soft elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge at hips and keep weights close to legs. 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.

5. 5. Dumbbell suitcase carry

   3 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.

6. 6. Dumbbell bent-over row

   3 sets · 10-12 reps

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