Exercise Visuals & Form Guide

Proper Execution Diagrams for 4kg Dumbbell Home Exercises

🏋️ Upper Body Movements

Dumbbell Floor Press Chest & Triceps

Form: Lie flat on back with knees bent. Hold dumbbells over chest with palms facing forward. Press straight up until arms extend, then lower under control.

Dumbbell Bent-Over Row Back & Biceps

Form: Hinge at hips with flat back. Pull dumbbells toward waist, squeezing shoulder blades together at the top.

Standing Shoulder Press Shoulders

Form: Stand tall with core tight. Start with dumbbells at shoulder height and press straight overhead.

🦵 Lower Body Movements

Goblet Squat Quads & Glutes

Form: Hold one dumbbell vertically at chest. Sit into squat keeping chest upright and knees tracking over toes.

Romanian Deadlift Hamstrings

Form: Hold dumbbells in front of thighs. Push hips backward with flat back until hamstrings stretch.

Reverse Lunge Legs & Balance

Form: Step backward with one leg and lower knee toward floor until both knees hit 90°. Stand back up.