30 Best Dumbbell Exercises for Beginners to Build Muscle

Dumbbell Workout For Beginners

You may have seen plenty of dumbbell exercises for beginners on the internet, but not in one place. I also faced the same problem when I started training, and I don’t want that you waste your time gathering all the exercises from different places. That’s why I’ve decided to make a complete beginner dumbbell workout guide so you can get everything in one place, such as the list of all exercises with step-by-step instructions, pictures, videos, and a sample of the weekly workout plan.

This guide includes dumbbell exercises for each muscle, including the chest, legs, back, shoulder, and arms.

You can use this guide to create a well-designed dumbbell workout rouitne for shaping your physique.

Benefits of Working Out with Dumbbells

Dumbbells are suitable for multiple reasons, for example:

  • They allow a greater range of motion. A better range of motion helps you target muscles more precisely and deeply and allows you to change or modify any exercise according to your needs.
  • They also help you perform unilateral exercises using one arm at a time. Unilateral workouts are great for balancing strength and building a defined body.
  • They are adaptable, portable, and efficient. You can do dumbbell exercises anywhere, such as at home and in the gym.

30 Best Dumbbell Exercises for Beginners to Build Strength and Mass

From chest, back, and arms to legs, shoulder, and core, I’ve shared as many as 30 beginner dumbbell exercises you can do at home.

Whether you’re male or female, you can perform these exercises to build strength, mass, and mobility and improve your overall body composition.

1. Flat Dumbbell Bench Press

Flat Dumbbell Bench Press

About Exercise

  • Target Muscles: Chest, Anterior Delt, and Triceps
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Push
  • Purpose: Build Muscle

Benefits

The flat bench press increases chest muscle mass and definition and promotes pushing strength.

How-to Instructions

  1. Holding a pair of dumbbells, lie on a flat bench with your chest up.
  2. Hold the dumbbells at your sides (align with your chest), brace your core, and keep your chest up.
  3. Inhale and press the dumbbells toward the ceiling until you feel the work in your chest.
  4. Return to the start and repeat.

2. Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

About Exercise

  • Target Muscles: Chest, Anterior Delt, and Triceps
  • Equipment Needed: Dumbbells and a Flexible Bench
  • Force Type: Push
  • Purpose: Build Muscle

Benefits

It bolsters the pectoral muscles, especially the upper chest, and improves muscular symmetry.

How-to Instructions

  1. Set the bench at a 30-degree incline, grab one dumbbell in each hand, and lie on it.
  2. Hold the dumbbells beside your chest with your palms facing forward.
  3. Press the dumbbells above your upper chest until your pecs are fully engaged.
  4. Lower the dumbbells to the start in a controlled manner and repeat for the desired times.

3. Dumbbell Chest Fly

Dumbbell Chest fly

About Exercise

  • Target Muscles: Pectoralis Major
  • Equipment Needed: Dumbbells and a Flexible Bench
  • Force Type: Pull
  • Purpose: Build Strength and Mobility

Benefits

How-to Instructions

  1. Grab a dumbbell in each hand and lie on your back on the flat bench.
  2. Keep your arms out to the sides with your elbows slightly bent.
  3. Brace your core, and raise your arms upward until they meet each other at the top.
  4. Hold for a moment and then slowly lower it down to the start.

4. Dumbbell Squeeze Press

About Exercise

  • Target Muscles: Chest
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Push
  • Purpose: Build Muscle

Benefits

It isolates the pecs muscle effectively and gives your chest a defined look.

How-to Instructions

  1. Grab a pair of dumbbells with a neutral grip and lie on the bench.
  2. Hold the dumbbells above your chest with your palms facing each other.
  3. Inhale and press the dumbbells upward until your arms are straight.
  4. Squeeze your pecs at the top of the press, then slowly lower the weight to the starting position.

You can do this movement once in two weeks as a finisher workout, especially on chest day.

5. Dumbbell Front Squat

Dumbbell Front Squat

About Exercise

  • Target Muscles: Quads and Glutes
  • Equipment Needed: Dumbbells Only
  • Force Type: Push
  • Purpose: Build Strength and Muscle

Benefits

The dumbbell squat targets the quadriceps and helps build sturdy legs. It also enhances cardiovascular fitness and promotes weight loss.

How-to Instructions

  1. Grab a dumbbell in each hand, stand straight in the shoulder-width stance, and hold the dumbbells on your shoulders. That’s the start.
  2. Push your hips back and bend your knees to squat down until your thighs parallel the ground. Maintain a flat back.
  3. Push through your heels to return to the standing position. That’s one rep.
  4. Perform as many reps as you want or until you feel a good contraction in your quads.

6. Dumbbell Lunges

Dumbbell Front Lunges

About Exercise

  • Target Muscles: Quads, Hamstrings, and Glutes
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Push
  • Purpose: Develop strength and mobility and build mass.

Benefits

The lunges are a compound exercise helps develop legs and glutes and makes lower body firm and flexible.

How-to Instructions

  1. Grab a pair of dumbbells with a neutral grip, stand upright with your feet hip-width apart, and hold your arms straight at your sides.
  2. Take one big step forward with your right leg and bend both knees simultaneously until your left knee touches the ground. Keep your back flat during the movement, and make sure your knees do not cross your toes while going down.
  3. Hold for a second, then use your left foot to stand straight. Repeat the same steps for the opposite side to complete one rep.

7. Dumbbell Step-up

About Exercise

  • Target Muscles: Legs, Glutes, and Abs
  • Equipment Needed: Dumbbells and a Flat Bench/Plyo Box
  • Force Type: Push
  • Purpose: Improve strength, balance, and endurance.

Benefits

  • Reinforces legs, glutes, and abdominal muscles.
  • Improve balance and awareness.
  • It allows you to focus more on your weaker leg and even out strength imbalance.

How-to Instructions

  1. Grab a dumbbell in each hand, stand straight in the shoulder-width stance, and hold the dumbbells at your sides.
  2. Step your right foot on the bench and then bring your left one so both are together.
  3. Do as many sets and reps as you want or until you feel a good leg contraction.

8. Dumbbell Calf Raise

About Exercise

  • Target Muscles: Gastrocenimius
  • Equipment Needed: Dumbbells
  • Force Type: Pull
  • Purpose: Improve Strength, Mass, and Mobility

Benefits

The calf raise is an isolation exercise, specifically targeting the lower legs, and enhances jumping, running, and sprinting.

How-to Instructions

  1. Grab one dumbbell in each hand and stand upright with your feet together.
  2. Keep your arms straight at your sides with your palms facing in.
  3. Raise your heels as high as possible, hold them for a few seconds, then lower them on the floor.

9. Dumbbell Romanian Deadlift

Barbell Romanian Deadlift
Romanian Deadlift

About Exercise

  • Target Muscles: Hamstrings and Lower Back
  • Equipment Needed: Dumbbells Only
  • Force Type: Pull
  • Purpose: Improve Strength and Conditioning

Benefits

The Dumbbell RDL stretches the posterior chain muscles and builds sturdy hamstrings. It also reinforces the lower back and improves the overall health of the lower body.

How-to Instructions

  1. Grab a pair of dumbbells, stand straight with your feet shoulder-width apart, and hold your arms straight in front of your thighs.
  2. Brace your abdominal muscles, inhale, and slowly push your hips back to lean forward until the dumbbells cross your knees.
  3. Push through your heels and return to standing position until your hips are fully extended.

10. Dumbbell Glute Bridge

About Exercise

  • Target Muscles: Glutes, Hamstrings, Abs, and Lower Back
  • Equipment Needed: Dumbbells Only
  • Force Type: Push
  • Purpose: Build Muscle

Benefits

How-to Instructions

  1. Lie on the floor with your knees bent and feet flat on the ground.
  2. Grab a dumbbell and hold it on your hips.
  3. Thrust your hips upward so you can feel the contraction in your glutes maximus.
  4. Squeezing your glute at the top, pause for a few seconds, and lower your hips on the floor.

11. Lying Dumbbell Tricep Extension

Beginners Dumbbell Workouts
Lying Dumbbell Tricep Extension

About Exercise

  • Target Muscles: Triceps
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Push
  • Purpose: Build Muscle

Benefits

The triceps extension is an isolation exercise that stimulates the triceps muscles and builds solid upper arms.

How-to Instructions

  1. Grab a pair of dumbbells and lie flat on the bench.
  2. Bend your elbows, hold the dumbbells over your head, and ensure your palms face each other.
  3. Keeping your elbows locked, extend your arms fully so you can feel the work on your triceps.
  4. Squeezing your triceps, pause for a second, and then return to the start.

12. One-arm Triceps Overhead Extension

One arm Triceps
Dumbbell overhead tricep extension

About Exercise

  • Target Muscles: Triceps
  • Equipment Needed: Dumbbells Only
  • Force Type: Push
  • Purpose: Strengthen Arms

Benefits

The one-arm overhead extension is a unilateral exercise that helps build sculpted triceps and muscular arms. It also lets you focus more on your weaker tri’s and improve strength imbalance.2 Maeo S, Wu Y, Huang M, et al. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm positionEur J Sport Sci. 2023;23(7):1240-1250. doi:10.1080/17461391.2022.2100279

How-to Instructions

  1. In a seated or standing position, grab a dumbbell with your hands and hold it behind your head. Make sure your elbows are locked and pointing forward.
  2. Brace your core, inhale, and extend your arms until you feel the good tricep muscle contraction.
  3. Pause for one to two seconds and lower the dumbbell to the start.

13. One-arm DB Tricep Kickback

About Exercise

  • Target Muscles: Triceps
  • Equipment Needed: Dumbbells
  • Force Type: Push
  • Purpose: Build Muscle

Benefits

The kickback highly activates all three heads of the triceps brachii and makes your upper arms look firm and athletic.

How-to Instructions

  1. Grab a dumbbell in your right hand with a neutral grip.
  2. Place your left hand on the bench for support and lean forward.
  3. Raise your right elbow at your side and keep it fixed.
  4. Now, kick the hand behind you until your arm is fully straight.
  5. Hold for a second, squeeze your tricep muscles, and then slowly lower it down.

14. Dumbbell Floor Press

DB Floor Press

About Exercise

  • Target Muscles: Triceps and Chest
  • Equipment Needed: Dumbbells
  • Force Type: Push
  • Purpose: Build Muscle

Benefits

The dumbbell floor press is a great exercise to fortify upper body muscles, especially the triceps and chest. It requires no additional equipment and can be done at home as well as in the gym.

How-to Instructions

  1. Grab one dumbbell in each hand, lie flat on the mat, and bend your knees at 90 degrees.
  2. Hold the dumbbells beside your chest and brace your abdominal muscles.
  3. Press the dumbbells toward the ceiling until your arms are straight. Then, slowly lower the dumbbells in the starting position.

15. One-Arm Dumbbell Rowing

Dumbbell Row Weight Bench Workout for Back

About Exercise

  • Target Muscles: Lats, Traps, and Core
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Pull
  • Purpose: Increase Strength and Promote Hypertrophy

Benefits

The dumbbell row is an excellent pull exercise to engage the latissimus dorsi and trapezius and build a wider torso.

How-to Instructions

  1. Place your right hand and knee on the bench. Lean forward and grab a dumbbell with your left hand with a neutral grip.
  2. Hold your arm straight underneath your shoulder with your palm facing the bench. Keep your face down or look forward – whichever is comfortable for you. That’s the start.
  3. Raise your elbow upward and pull the dumbbell in a controlled manner until you feel a full contraction in your back muscles.
  4. Hold for two seconds at the top and then slowly lower it down. That’s one rep.

16. Chest Supported Dumbbell Row

About Exercise

  • Target Muscles: Back and Shoulder
  • Equipment Needed: Dumbbells and an Adjustable Bench
  • Force Type: Pull
  • Purpose: Increase strength and muscle definition.

Benefits

Bolsters back and shoulders simultaneously without putting too much stress on the spine.

How-to Instructions

  1. Holding one dumbbell in each hand, lie prone on a 45-degree incline bench with your arms straight beneath your shoulders.
  2. Pulling your elbows back, row the dumbbells at your sides until you feel the good work in your back muscles.
  3. Pause for a moment, then return to the start and repeat.

17. Dumbbell Deadlift

About Exercise

  • Target Muscles: Legs, Back, Abs, and Arms
  • Equipment Needed: Dumbbells Only
  • Force Type: Pull
  • Purpose: Enhance strength, endurance, muscle mass, and balance.

Benefits

The dumbbell deadlift is a compound exercise that works on various muscles simultaneously, primarily the back and legs. It also improves muscle coordination and functional fitness.

How-to Instructions

  1. Grab one dumbbell in each hand with a neutral grip, stand upright with your feet hip-width apart, and hold your arms straight at your sides.
  2. Push your hips back and bend your knees until the dumbbells touch the floor.
  3. Engaging your lats, slowly return to the standing position.

18. Bent Over Dumbbell Row

About Exercise

  • Target Muscles: Back
  • Equipment Needed: Dumbbells Only
  • Force Type: Pull
  • Purpose: Develop muscle and strength

Benefits

  • Engages trapezius, latissimus dorsi, and rhomboids.
  • Promotes better posture, balance, and spinal stability.

How-to Instructions

  1. Pick one dumbbell with an overhand grip in each hand and stand upright with your feet shoulder-width apart.
  2. Push your hips back, bend your knees slightly, lean your torso forward, and hold your arms below your shoulders. Maintain a flat back. That’s the start.
  3. Pull the dumbbells at your sides until you feel a full contraction in your back muscles.
  4. Hold a moment at the top, then slowly bring them down to the start.

19. Overhead Shoulder Press

Dumbbell Shoulder Exercises

About Exercise

  • Target Muscles: Shoulder and Triceps
  • Equipment Needed: Dumbbells and an Adjustable or Vertical Bench
  • Force Type: Push
  • Purpose: Promote strength and hypertrophy.

Benefits

How-to Instructions

  1. Grab one dumbbell in each hand and sit on the 75-80 degree incline bench.
  2. Hold the dumbbells at your shoulder height with your elbows bent and pointing forward.
  3. Brace your core, inhale, and press the dumbbells overhead until your arms are straight.
  4. Hold for a second and then slowly return to the start. That’s one repetition.

20. Dumbbell Front Raise

Standing Dumbbell Exercises for Shoulder

About Exercise

  • Target Muscles: Anterior Delt
  • Equipment Needed: Dumbbells Only
  • Force Type: Pull
  • Purpose: Isolate Shoulder Muscles

Benefits

How-to Instructions

  1. Pick two dumbbells with an overhand grip and stand upright.
  2. Hold your arms straight in front of your thighs with your palms facing your body.
  3. Raise the dumbbell before you until your arms are parallel to the floor.
  4. Pause for a second at the top, then return to the start. Repeat as many times as possible.

21. Dumbbell Lateral Raise

About Exercise

  • Target Muscles: Side Deltoid (Shoulder)
  • Equipment Needed: Dumbbells Only
  • Force Type: Pull
  • Purpose: Build healthy shoulders.

Benefits

  • It hits the lateral deltoids and increases shoulder width.
  • It also promotes shoulder stability and builds proportional shoulders.

How-to Instructions

  1. Grab a pair of dumbbells with a neutral grip and stand straight. Hold your arms straight at your sides with your palms facing in.
  2. Raise your arms to the sides until you feel the contraction in your lateral deltoid.
  3. Pause for a moment, and then bring the dumbbells to the start. That’s one rep!

22. Bent-over DB Reverse Fly

Dumbbell Exercises For Beginners

About Exercise

  • Target Muscles: Upper Back and Rear Delt
  • Equipment Needed: Dumbbells Only
  • Force Type: Pull
  • Purpose: Build Strength and Muscle

Benefits

It targets rear deltoids and upper traps and helps develop a solid and aesthetic upper body.

How-to Instructions

  1. Grab one dumbbell in each hand with a neutral grip, stand upright with your feet hip-width apart, and hold your arms straight underneath your chest.
  2. Push your hips back, slightly bend your knees, and bring your torso parallel to the floor.
  3. Raise your arms to the sides until your rear delt and upper traps are fully engaged.
  4. Hold a moment at the top, then lower the weight to the start.

23. Standing Dumbbell Shrug

About Exercise

  • Target Muscles: Shoulder and Traps
  • Equipment Needed: Dumbbells
  • Force Type: Pull
  • Purpose: Improve Shoulder Health and Upper Body Posture

Benefits

How-to Instructions

  1. Pick one dumbbell with a neutral grip in each hand and stand straight in the hip-width stance.
  2. Hold your arms straight at your sides with your palms facing the body.
  3. Raise your shoulder blades without bending your elbows until you feel the good contraction in your neck and shoulder.
  4. Hold for a couple of seconds, and then relax your shoulder.

24. Seated Alternate Bicep Curl

Biceps Dumbbell Workout For Beginners

About Exercise

  • Target Muscles: Biceps
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Pull
  • Purpose: Build Beefy Biceps

Benefits

How-to Instructions

  1. Grab a pair of dumbbells with an underhand grip and sit on the corner of a flat bench.
  2. Keep your back straight and chest up, and hold your arms straight at your sides.
  3. Curl your right arm and bring the dumbbell toward your shoulder.
  4. Pause for one second, return your arm to the start and perform with your left arm.

25. Incline Dumbbell Bicep Curl

About Exercise

  • Target Muscles: Biceps
  • Equipment Needed: Dumbbells and an Adjustable Bench
  • Force Type: Pull
  • Purpose: Strengthen Biceps

Benefits

  • Reinforces the biceps heads and increases strength and size of upper arms.

How-to Instructions

  1. Set a bench at 60-degree incline, grab one dumbbell in each hand with an underhand grip, and sit on the bench.
  2. Hold your arms at your sides and keep your elbows slightly bent. Palms facing upward. That’s the starting position.
  3. Curl your arms as required and then lower them in the starting position.
  4. As a seated biceps curl, you can perform this move alternatively (one arm at a time).

26. Concentration Curl

Dumbbell Concentration Curl
Concentration Curl

About Exercise

  • Target Muscles: Biceps
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Pull
  • Purpose: Build rounded biceps

Benefits

The concentration curl highly engage the biceps brachhi, enhances mind-muscle connection, and develop a rounded biceps.

How-to Instructions

  1. Grab a dumbbell with your right hand with an underhand grip.
  2. Sit on the corner of a bench or table (lower in height) and place your right elbow arm under the thigh.
  3. Keep your left hand on your knee for support. Slightly lean forward so you can focus on your biceps. That’s the start.
  4. Now, curl your right arm until you feel the concentration in your bicep.

27. Twisting Dumbbell Curl

About Exercise

  • Target Muscles: Biceps and Forearms
  • Equipment Needed: Dumbbells
  • Force Type: Pull
  • Purpose: Build Muscle

Benefits

Engage biceps and forearms simultaneously and build athletic arms.

How-to Instructions

  1. Grab a pair of dumbbells with an underhand grip and stand straight.
  2. Hold your arms at your sides with your palms facing in. That’s the start.
  3. Twist your arms so they reach halfway of the curl.
  4. Hold for a second when your palms are in front of your shoulder, then return to the start.

28. Hammer Curl

Beginner Dumbbell Exercises for biceps
Dumbbell Hammer Curl

About Exercise

  • Target Muscles: Biceps and Forearms
  • Equipment Needed: Dumbbells
  • Force Type: Pull
  • Purpose: Increase Strength and Size

Benefits

It targets the biceps from a different angle and creates well-developed upper arms.

How-to Instructions

  1. Pick one dumbbell with a neutral grip in each hand and stand straight in the hip-width stance. Hold your arms straight at your sides with your palms facing in.
  2. Curl your arms alternatively in the same neutral grip position.
  3. Perform as many reps as you like.

29. Dumbbell Palms-up wrist curl

About Exercise

  • Target Muscles: Forearms
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Curl
  • Purpose: Build Muscle and Improve Wrist Mobility

Benefits

The wrist curl helps strengthen and tone your forearms and gives your lower arms a shredded look.

How-to Instructions

  1. Grab a pair of dumbbells with an underhand grip, sit on your knees on the floor, and place your forearms on a flat bench with your palms facing upward.
  2. Curl your wrist up and down for the desired reps and sets.

30. Dumbbell Reverse Wrist Curl

About Exercise

  • Target Muscles: Forearms
  • Equipment Needed: Dumbbells and a Flat Bench
  • Force Type: Extension
  • Purpose: Build Muscle

Benefits

The wrist extension bolsters forearms, improves wrist mobility, and develops aesthetic arms.

How-to Instructions

  1. Grab one dumbbell in each hand with an overhand grip, sit on your knees on the floor, and place your forearms on a flat bench with your palms facing downward.
  2. Curl your wrist up and down until you feel the full contraction in your forearms.

Full Body Beginner Dumbbell Workout Routine at Home

You’ve got all the dumbbell workouts for beginners, and now let’s see a sample of weekly full-body workout routine.

DAY 1

  • Dumbbell Squat: 10 reps x 2 sets
  • Dumbbell Lunges: 8 reps x 2 sets
  • Incline Dumbbell Bench Press: 10 reps x 3 sets
  • Dumbbell Pullover: 8-10 reps x 2 sets
  • Dumbbell Overhead Press: 8-12 reps x 3 sets
  • Dumbbell Lateral Raises: 8-12 reps x 3 sets
  • Tricep Kickback:8 reps x 3 sets

DAY 2

  • Dumbbell Deadlift: 6-8 reps x 3 sets
  • Incline Dumbbell IYT Raises- 6-8 reps x 3 sets
  • One-arm Dumbbell Rowing– 8-10 reps x 3 sets
  • Dumbbell Upright Row: 8-10 reps x 3 sets
  • Dumbbell Reverse Fly:8-10 reps x 3 sets
  • Seated Alternate Bicep curls– 10 reps x 3 sets
  • Concentration Curl: 8-10 reps x 3 sets

DAY 3 – Rest Day or Recovery Day

Day 4

  • Dumbbell Floor Press: 8-12 reps x 3 sets
  • Incline Dumbbell Bench Press: 8-12 reps x 3 sets
  • Dumbbell Overhead Press: 8-12 reps x 3 sets
  • Dumbbell Lateral Raise: 8-12 reps x 2 sets
  • Dumbbell Side bend: 8-10 reps x 2 sets
  • Dumbbell Romanian Deadlift: 6-8 reps x 2 sets
  • Dumbbell Glute Bridge: 8-12 reps x 2 sets

Day 5

  • Dumbbell Step-up: 8-10 reps x 2 sets
  • Dumbbell Bent Over Rowing: 8-12 reps x 3 sets
  • Dumbbell Superman Pull: 6-8 reps x 3 sets
  • Dumbbell Calf Raise: 10-12 reps x 2 sets
  • Incline Dumbbell Bicep Curl: 8-12 reps x 3 sets
  • Dumbbell Palms-up wrist curl: 8-12 reps x 3 sets
  • Dumbbell Lying Crunches: 8-10 reps x 2 sets

Day 6: Rest Day

Day 7: Rest Day

A Overview of All Dumbbell Exercises

ChestShoulderTriceps
Flat Bench PressOverhead PressLying Tricep Extension
Incline Bench PressFront RaiseBehind The Neck Extension
Chest flyLateral RaiseOne-arm Tricep Kickback
PulloverReverse FlyFloor Press
Squeeze PressUpright RowOne-arm OH Extension
Shrug
LegsBicepsBackForearms and Core
Front SquatBicep curlOne-Arm DB RowWrist Curl
LungesIncline CurlDumbbell DeadliftWrist Extension
Step-upConcentration CurlBent Over RowSide-plank
Calf RaiseTwisting CurlDeadliftWood Chop
RDLHammer Curl
Glute Bridge

Download The Beginner Dumbbell Exercises PDF

References

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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