1. Dumbbell Squat: Stand with your feet shoulder-width apart and put the dumbbells at your sides. Squat slowly until your knees are bent 90 degrees, and then return to the standing position.
2. Dumbbell bench press: Lie on your back on the floor, hold the dumbbell, straighten your arm and put the dumbbell on your chest. Slowly lower the dumbbell until it touches the chest, and then return to the starting position.
3. Dumbbell Bend: Sit on the floor, hold the dumbbell, straighten your arms, and put the dumbbell at your sides. Slowly bend your arms, lift the dumbbell over your shoulders, and then slowly lower it.
4. Dumbbell hard pull: Stand with your feet shoulder width apart and hold the dumbbell at your sides. Keep your back straight, bend your knees slowly, move your hips backwards until the dumbbell touches the ground, and then slowly return to the standing position.
5. Dumbbell press: Stand with your feet shoulder-width apart, hold the dumbbells at your sides and keep your arms straight. Slowly lift the dumbbell over your head until your arm is completely straight, and then slowly put it down.
6. dumbbell side lift: sit on the floor, hold the dumbbell, straighten your arm and put the dumbbell at your sides. Slowly lift the dumbbell over your shoulder, and then slowly put it down.
Please make sure to maintain the correct posture and breathing style during the practice. At the same time, in order to avoid injury, please be sure to choose the right dumbbell weight and practice difficulty. If you are a beginner or inexperienced, you'd better consult a professional fitness instructor for better guidance.