Basic dumbbell weight can train all the major muscle groups. So we can split it up into upper body, lower body and core exercises.
In regard to the upper body, dumbbell shoulder presses, bicep curls and bent over rows are the best exercises. The shoulder press is when the dumbbells are held in front of the shoulders and you push the weights up to the point where your arms are straight. Bicep curls entail raising the weights to the front of shoulders using the elbows at the side of the body. In the case of bent-over rows; you hinge at your hips, with a straight back and pull the dumbbells towards your waist; this builds strength in the back and the arms.
On the lower part of the body, you may do the squats, lunges, and deadlifts. When you do squats hold dumbbells on your sides or shoulders, and slowly sit down as though sitting on a chair that is not visible; this exercises your thighs, glute, and hips. Lunges are performed by taking steps by stepping one leg forward and bending your body till your two knees present an angle of 90 degree, moving alternately. Deadlifts involve doing the same thing with dumbbells in front of your legs, where you move in a straight-back and rise path and directs your hamstring and back muscles.
Russian twists, weighted sit-ups, and side bends are an excellent way to work your core. To do Russian twists, sit on the floor, grab a single dumbbell in two your hands, and move side to side working your abs.
(Canva)
