Dumbbell for Golfers: Complete with nothing but dumbbells and a bench is a curated workout routine with 6 ordered actions and 6 timestamped video clips. Start with Single-Arm Dumbbell Off-Bench Press and Elevated Bench Heel Dig Hamstring Bridge. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 8 min 57 sec; rest is listed per action.
Follow in order
Perform a single-arm dumbbell press from the bench; this unilateral pressing variation also challenges trunk stability.
Key points
Common mistakes
Rotating or arching the torso to move the dumbbell.
Set the heels on the bench and raise the hips into a hamstring bridge, emphasizing the posterior chain.
Key points
Common mistakes
Overarching the lower back at the top of the bridge.
Hinge at the hips and perform alternating dumbbell rows while resisting unwanted trunk rotation.
Key points
Common mistakes
Twisting the torso or rounding the back during the row.
Perform alternating forward lunges while holding dumbbells, keeping the torso stable.
Key points
Common mistakes
Allowing the knee to collapse inward or losing balance.
Support the torso on the bench and raise a dumbbell with one arm to target the rear shoulder and rotator cuff.
Key points
Common mistakes
Swinging the dumbbell or shrugging the shoulder to create momentum.
From a half-kneeling position, rotate the trunk while holding a dumbbell to train rotational strength and control.
Key points
Common mistakes
Moving only through the arms or losing balance in the half-kneeling stance.
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