Home Dumbbells Pull and Hinge — Build 28

30-minute intermediate strength session focused on pull and hinge. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adj

Duration

30 min

Difficulty

intermediate

Equipment

dumbbell, dumbbells, stable bench

Muscle groups

back, biceps, core, glutes, grip, hamstrings

Exercises

1. 1. One-arm dumbbell row

   3 sets · 10-12 reps

   Support torso, pull elbow toward hip and avoid twisting. Rest 45-90 seconds between sets as needed.

2. 2. Dumbbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.

3. 3. Alternating dumbbell curl

   3 sets · 10-12 reps

   Keep elbows by sides and avoid swinging. Rest 45-90 seconds between sets as needed.

4. 4. Farmer carry

   3 sets · 30-40 seconds reps

   Walk tall with shoulders level and controlled steps. Rest 45-90 seconds between sets as needed.

5. 5. Single-leg glute bridge

   3 sets · 10-12 reps

   Keep hips level and lift without arching the lower back. Rest 45-90 seconds between sets as needed.