Home Dumbbell B

Supported split squat, standing press, one-arm row and glute bridge with dumbbells.

Duration

30–40 min

Level

Beginner

Equipment

Dumbbells, sturdy chair, mat

Exercises

4

Targets: Quads, Shoulders, Back, Glutes

Exercises

Supported Split Squat
2 sets · 8-10/side · 90s rest

Hold a stable support; lower vertically.

Swap: Goblet Squat

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

Brace abs; press without leaning back.

Swap: Dumbbell Floor Press

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

Pull toward your hip without twisting.

Swap: Bent-Over Dumbbell Row

Glute Bridge
2 sets · 12-15 · 75s rest

Squeeze glutes; stop before lower back arches.

Swap: Dumbbell Romanian Deadlift

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.