Simple Dumbbell Workout | 11 Exercises for a Stronger Body | Basic Body Workout |
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Dumbbell Workout Routine:

1. Dumbbell Deadlift
Stand with feet hip-width apart, hold dumbbells in front.
Lower the weights to the ground, keeping your back straight.
Lift back up, engaging your glutes and hamstrings.

2. Dumbbell Single Leg Squat
Hold a dumbbell in each hand, stand on one leg.
Lower into a squat, keeping your balance.
Return to standing position, switch legs.

3. Dumbbell Lunges
Hold dumbbells in each hand at your sides.
Step forward into a lunge position with one leg.
Return to the starting position and switch legs.

4. Dumbbell Standing Calf Raise
Hold dumbbells in each hand by your sides.
Raise onto your toes, then lower back down.

5. Dumbbell Bent Over Row
Hold dumbbells in both hands, bend forward slightly at the hips.
Pull the weights up toward your chest, squeezing your shoulder blades.

6. Dumbbell Lateral Raise
Hold dumbbells at your sides, palms facing inward.
Raise the weights out to the sides until shoulder level, then lower.

7. Dumbbell Rear Lateral Raise
Lean forward slightly, hold dumbbells in front of your thighs.
Raise the weights out to the sides until shoulder level, then lower.

8. Dumbbell Seated Curl
Sit on a bench, hold dumbbells with arms extended down.
Curl the weights up toward your shoulders, then lower.

9. Dumbbell Side Bend
Hold a dumbbell in one hand, stand straight.
Bend at the waist to one side, then return to upright position.

10. Dumbbell Bench Press
Lie on a bench, hold dumbbells at chest level.
Push the weights up, extending your arms, then lower back down.

11. Dumbbell Front Raise
Hold dumbbells in front of your thighs.
Lift the weights directly in front of you until shoulder level, then lower.

Perform 2-3 sets of 10-15 reps for each exercise, ensuring proper form and controlled movements. Adjust the weights according to your fitness level.