Training at Home

4 Dumbbell Exercises That Cover Your Whole Body

A squat, hinge, push and pull using dumbbells, with sets, reps and a simple progression rule.

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The four-movement template

Goblet squat

3 sets × 8–15 reps. Use a controlled depth you can own.

Dumbbell Romanian deadlift

3 sets × 8–15 reps. Hinge at the hips and keep the weight close.

Dumbbell floor press

3 sets × 8–15 reps. Pause lightly on the floor and press.

One-arm dumbbell row

3 sets × 8–15 reps per side with a stable torso.

Progression

Add reps until you reach the top of the range with consistent form. Then use a harder variation, slower eccentric, longer pause or more load when available.

Visual form references

Exercise demonstrations

Open a matching demonstration in a new tab. External videos are references; Lean Protocol is not affiliated with the creators.

Goblet squatVideo reference: NASM Dumbbell Romanian deadliftVideo reference: NASM Dumbbell floor pressVideo reference: Samson Physical Therapy One-arm dumbbell rowVideo reference: NASM

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4 Dumbbell Exercises That Cover Your Whole Body

The four-movement template

Goblet squat

Dumbbell Romanian deadlift

Dumbbell floor press

One-arm dumbbell row

Progression

Exercise demonstrations

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Your first week does not need to be complicated.