Dumbbell Strength Fundamentals — Session 08

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

Duration

35 min

Difficulty

beginner

Equipment

dumbbells

Muscle groups

back, biceps, chest, glutes, quads, triceps

Exercises

1. 1. Single-arm dumbbell row

   2 sets · 8-12 reps

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

2. 2. Dumbbell split squat

   2 sets · 8-12 reps

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

3. 3. Dumbbell floor press

   2 sets · 8-12 reps

   Lower elbows gently to floor and press without flaring. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell step-up

   2 sets · 8-12 reps

   Step onto a stable platform and control the descent. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell overhead triceps extension

   2 sets · 8-12 reps

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