Goblet Squat (1)
Hold weight with both hands at chest with an athletic stance.
Goblet Squat (2)
Squat down then back up keeping the abs engaged (See “Bodyweight Squats” for more instructions)
Dumbbell RDL (1)
Stand tall with weights on your thighs.
Dumbbell RDL (2)
Lower weights down legs while pushing hips back.
Dumbbell RDL (3)
Pull back up while squeezing your glutes.
Dumbbell Press (1)
Lay with back straight, feet flat and weights held at each side of chest.
Dumbbell Press (2)
Push weights up until arms are fully extended.
Single Arm Dumbbell Row (1)
Hinge forward with back flat and weight in one hanging arm.
Single Arm Dumbbell Row (2)
Pull weight up to hip while keeping rest of body stable.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Step Up To Rotation (1)
Hold weight around chest level and place one foot on the step.
Step Up To Rotation (2)
Drive other knee up and rotate upper body to that side.
Dumbbell Pullover (1)
Lay flat holding weight with arms extended out behind head.
Dumbbell Pullover (2)
Raise weight up stretching lats and keeping lower back down.
Half Kneeling Press (1)
Take a knee and hold weight to same side as raised leg.
Half Kneeling Press (2)
Press weight overhead while stretching hip and squeezing glutes.
Half Kneeling Chop (1)
Take a knee and hold weight at chest.
Half Kneeling Chop (2)
Push up and out to raised leg side.
Half Kneeling Chop (3)
Maintain level shoulders and hips while pushing down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Dumbbell Split Squats (1)
Split stance with back heel raised holding weights to each side.
Dumbbell Split Squats (2)
Drop back knee to the ground then push back up.
Weighted Bridge (1)
Lay flat on back with knees bent, feet flat on floor and weights against thighs.
Weighted Bridge (2)
Drive your hips up keeping the back flat.
Reverse Fly (1)
Hinge forward with back flat holding weights in hanging arms.
Reverse Fly (2)
Raise arms out to your sides squeezing shoulder blades together.
Side Plank (1)
Lay on your side with legs extended and weight supported on the forearm.
Side Plank (2)
Lift hips and knees off ground holding torso in a straight line.
28 Images
Dumbbell Level 1 Workout Photo Instructions
Dumbbell Level 1 Workout Photo Instructions
-
![Goblet Squat (1)]()
Hold weight with both hands at chest with an athletic stance. -
![Goblet Squat (2)]()
Squat down then back up keeping the abs engaged (See “Bodyweight Squats” for more instructions) -
![Dumbbell RDL (1)]()
Stand tall with weights on your thighs. -
![Dumbbell RDL (2)]()
Lower weights down legs while pushing hips back. -
![Dumbbell RDL (3)]()
Pull back up while squeezing your glutes. -
![Dumbbell Press (1)]()
Lay with back straight, feet flat and weights held at each side of chest. -
![Dumbbell Press (2)]()
Push weights up until arms are fully extended. -
![Single Arm Dumbbell Row (1)]()
Hinge forward with back flat and weight in one hanging arm. -
![Single Arm Dumbbell Row (2)]()
Pull weight up to hip while keeping rest of body stable. -
![Workout 2]()
Click through to see complete step-by-step photo instructions for every exercise from workout 2. -
![Step Up To Rotation (1)]()
Hold weight around chest level and place one foot on the step. -
![Step Up To Rotation (2)]()
Drive other knee up and rotate upper body to that side. -
![Dumbbell Pullover (1)]()
Lay flat holding weight with arms extended out behind head. -
![Dumbbell Pullover (2)]()
Raise weight up stretching lats and keeping lower back down. -
![Half Kneeling Press (1)]()
Take a knee and hold weight to same side as raised leg. -
![Half Kneeling Press (2)]()
Press weight overhead while stretching hip and squeezing glutes. -
![Half Kneeling Chop (1)]()
Take a knee and hold weight at chest. -
![Half Kneeling Chop (2)]()
Push up and out to raised leg side. -
![Half Kneeling Chop (3)]()
Maintain level shoulders and hips while pushing down and out. -
![Workout 3]()
Click through to see complete step-by-step photo instructions for every exercise from workout 2. -
![Dumbbell Split Squats (1)]()
Split stance with back heel raised holding weights to each side. -
![Dumbbell Split Squats (2)]()
Drop back knee to the ground then push back up. -
![Weighted Bridge (1)]()
Lay flat on back with knees bent, feet flat on floor and weights against thighs. -
![Weighted Bridge (2)]()
Drive your hips up keeping the back flat. -
![Reverse Fly (1)]()
Hinge forward with back flat holding weights in hanging arms. -
![Reverse Fly (2)]()
Raise arms out to your sides squeezing shoulder blades together. -
![Side Plank (1)]()
Lay on your side with legs extended and weight supported on the forearm. -
![Side Plank (2)]()
Lift hips and knees off ground holding torso in a straight line.