I'll list some dumbbell movements for you. You can also exercise at home.

Basically, it is the following action:

First, practice arm movements:

1, dumbbells bend alternately.

2. Dumbbell rowing

3. Dumbbell concentrated bending

4, dumbbell hammer bending

5, dumbbell neck back arm flexion and extension

Step 6 prevent wrist bending

Second, chest exercises:

1, dumbbell bench press

2, supine birds

3, supine bend arm pull-ups.

Third, practice back movements:

1, rowing with one arm dumbbell

2. Load-bearing shoulders

Basically, there are so many dumbbells.