Exercise Variations for Dumbbells
This page has exercises divided out into each movement category; select one variation for each depending on what you think will work for your body! As always, please be sure to consult with your physician regarding whether it is safe for you to start a strength training regimen, and begin with light weights until you are confident with the movement!
Horizontal Pull
Bent Over Row
Squeeze your shoulder blades together, and pull your elbows back.
Vertical Pull
Lat Pullover
This will likely require multiple bands hooked on at once.
Horizontal Push
Pushup Progression
Pick a surface height that works for you. That may be the kitchen counter or bar.
Dumbbell Chest Press
The most challenging part is getting into the position. The floor will protect your motion during the exercise.
Vertical Push
Overhead Press
Alternatively, you can do one arm at a time while standing on one end of the band.
Squat
Front Squat
Easier; you can hold two dumbbells by your sides instead, or rest them on the front of your shoulders in a "front rack" position.
Split Squat
Stick your rear our like you're using it to bump a door closed behind you, and hold that position while moving your arms.
Hinge
Bridge Progression
Pick the version that is right for you. Make sure you get your hips up into a straight line with your knee.
Romanian Deadlift
Push your hips back and keep your shoulder blades squeezed together. This is a challenging movement you may need help with!
Rotation/Core
Coming soon...