Home Dumbbell A

Four dumbbell basics at home: squat, floor press, one-arm row and Romanian deadlift.

Duration

30–40 min

Level

Beginner

Equipment

Dumbbells, floor mat

Exercises

4

Targets: Quads, Chest, Back, Hamstrings

Exercises

Goblet Squat
2 sets · 8-12 · 90s rest

Keep weight close; squat to your comfortable depth.

Swap: Sit-to-Stand

Dumbbell Floor Press
2 sets · 8-12 · 90s rest

Lower until upper arms gently touch the floor.

Swap: Incline Push-Up

Supported One-Arm Row
2 sets · 10-12/side · 75s rest

Brace on a sturdy surface; keep hips square.

Swap: Bent-Over Dumbbell Row

Dumbbell Romanian Deadlift
2 sets · 10-12 · 90s rest

Hinge at hips and keep knees slightly bent.

Swap: Glute Bridge

Start with 3-4 reps in reserve and use stable support as needed. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.