The exercises…
Timestamps
0:00 Intro/Overview
0:16 Dumbbell Side Lateral Raises
0:33 Dumbbell Squats
0:56 Dumbbell Chest Press
1:14 Dumbbell Standing Arm Curls
1:30 Dumbbell Deadlifts
1:55 Dumbbell Kickbacks
2:29 Dumbbell Rows
2:51 V Sit
3:14 How Many Sets And Repetitions?
Transcript/notes
Basic dumbbell exercises
The first exercise is side or lateral raises. From a standing position, with a slight bend at the knees, raise the dumbbells out and up away from your body to a height that is comfortable for you, then back down to the starting position. This exercise will work your delts or shoulder muscles.
The next exercise is squats. Start by standing with your feet about shoulder width apart and hold a dumbbell with both hands close to your torso. From this position, bend at the knees and lower yourself to a depth that is comfortable for you. Then raise yourself up to the standing position, keeping your heels on the ground for the entire movement. This exercise will work your quads, or muscles in the front of you thighs, and your glutes.
Next up is a chest press, which can be done lying on a bench, or lying on the ground. From this lying position, push the weights out away from your body, above your chest, and then lower them down to a depth that is comfortable to you. This exercise will work your pecks, or your chest muscles.
The next exercise is standing curls. From a standing position, with a slight bend at the knees and your arms extended, raise the dumbbells up toward your shoulders, then back down to the starting position. This exercise targets your biceps muscles in the front part of your upper arms.
Next up is dead lifts. For this exercise, stand and have a straight or slightly bent knee holding the dumbbells in front of your upper legs. From this position, bend at the waist, lowering the weights toward the ground. Focus on pushing your butt backwards and maintaining a straight back, then return to the starting position. This exercise will target your hamstrings, in the back of your upper thighs, and your glutes.
The next exercise is kickbacks. Start by bending over at the hips and have a slight bend at the knees with a straight back. Bend over to a position that is comfortable for your range of motion. Have your upper arms as close as possible to being parallel to the ground, and your lower arms at a 90 degree angle with your upper arms. From this position, extend at the elbow, pushing the dumbbells upwards behind you, again, to a position that is comfortable for your range of motion, then lower them down to the starting position. This exercise will target your triceps, in the back of your upper arms.
Next up is rows. Start by bending over at the hips and have a slight bend at the knees with a straight back. Bend over to a position that is comfortable for your range of motion holding the dumbbells with palms facing in below your torso. From this position, pull the dumbbells up toward your torso and return to the starting position. This targets your lat muscles in the middle of your back.
The next exercise is a Vsit. Start by sitting on the ground and hold a dumbbell out in front of you. From this position, raise your legs off the ground engaging your core muscles to stabilize you, and hold this position for 8 to 10 breaths. You can also do this without holding a dumbbell and progress as you get stronger. This exercise will work your core and your legs.
Do 3 sets for each of these exercises, and each set should consist of 8 to 10 repetitions. Start off using lighter weights until your targeted muscles get stronger and you get more comfortable with the movements, and you can combine these exercises into a workout routine that will hit your entire body.