Basic dumbbell weights can train all the major muscle groups. So, we can split the exercises into upper body, lower body, and core exercises.
Regarding the upper body, dumbbell shoulder presses, bicep curls, and bent-over rows are some of the best exercises. The shoulder press involves holding the dumbbells in front of the shoulders and pushing the weights up until your arms are straight. Bicep curls entail raising the weights to the front of the shoulders while keeping the elbows at the sides 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 arms.
For the lower body, you can do squats, lunges, and deadlifts. When doing squats, hold dumbbells at your sides or on your shoulders, and slowly sit down as though sitting on an invisible chair; this exercises your thighs, glutes, and hips. Lunges are performed by stepping one leg forward and bending your body until both knees form a 90-degree angle, moving alternately. Deadlifts involve holding dumbbells in front of your legs, bending with a straight back, and rising back up; this targets your hamstrings and back muscles.
Russian twists, weighted sit-ups, and side bends are excellent ways to work your core. To do Russian twists, sit on the floor, grab a single dumbbell with both hands, and twist side to side, working your abs.
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