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One Dumbbell Exercises

September 27, 2021 4 min read

One Dumbbell Exercises

When it comes to strength training, singledumbbell exercises are extremely effective and can give you many more benefits than using two dumbbells would. 

Onedumbbell training is also extremely versatile and can be beneficial for many different kinds of people. 

One of the best things about dumbbells is that they can help you target and sculpt your whole body. We will be giving you some of the best lower body, upper body, and core exercises that only use one dumbbell.

We have put together some of the most popular one dumbbell exercises showcasing this variety. We have also explained how to do them, and whether they’re right for you.

One Dumbbell Exercises

Best Full Body One Dumbbell Exercises For Beginners

Depending on your level of fitness, the following exercises can be adumbbell workout for beginners, or you could up the weight and intensity and make it more of an advanced workout. 

It is also important to note that these exercises are not just for men, but aredumbbell exercises for women, too. 

Lower Body 

Dumbbell Bridge

Lay on your back with your knees bent, with your feet flat on the ground, and placed approximately hip-width apart. Place a dumbbell (we usehex rubber dumbbells) on your hips and hold it with both hands.

Lift your hips off the ground until your body makes a diagonal line. Squeeze your glutes at the top and slowly come down.

Goblet Squat 

Stand with your feet hip-width apart and hold a dumbbell vertically at your chest.

Lower down into a squat, pause at the bottom, and push up through your heels to return to starting position.

Overhead Lunge

Hold a dumbbell in one hand and raise it above your head so that your arm is straight. Step forward with one leg and lower your body down until the opposite knee is almost touching the floor. 

Press up through your front foot and return to the starting position.

Remember to swap the hand holding the weight when you swap the leg stepping forward.

Single-Leg Deadlift

Stand on one leg with your knee slightly bent. Hold a dumbbell in both hands and reach forward while hinging your hips and sending your free leg behind you.

Bend down until your chest is almost parallel to the floor. Hinge your hips forward to help you come up and return to the starting position.

single dumbbell exercises

Upper Body 

Single Arm Press

This can be a standing orseated dumbbell exercise.

Hold a dumbbell in one hand and position it at shoulder height with your palm facing forwards. Brace your core and push the dumbbell up towards the ceiling until your arm is straight.

Slowly lower down and repeat.

Bicep Curls

You can do thisexercise with barbells and dumbbells, choose whichever you’re comfortable with.

Stand with your feet hip-width apart and a dumbbell in your hand.

Bend your elbows to bring the dumbbell towards your chest, and slowly lower it down again. Make sure your elbows are next to your sides at all times.

Single Arm Row

Bend over and place your knee and hand on a bench. Your back should be straight and the arm holding the dumbbell hanging straight down.

Pull the elbow up towards the ceiling, pause, and slowly lower down again.


Wood Choppers

Hold the dumbbell in both hands and go into a squat. Extend the arms straight and cross the dumbbell over to one side of your body.

Stand up and simultaneously bring the dumbbell across your body to the other side so they are above your head. Arms should remain straight throughout the movement. 

Russian Twists

Sit on the floor. Lift both feet and lean back onto your bottom to balance. Hold one dumbbell in both hands and twist from one side to the other, tapping the dumbbell on the floor with each rotation.

One Dumbbell Exercises For Seniors 

Dumbbell exercises are extremely safe and beneficial for seniors, and all of the above upper body exercises can be converted intoseated dumbbell exercises for seniors

It is recommended that you convert them intolight dumbbell exercises so that they can handle them, and decrease the intensity of the exercises.

single dumbbell workout

FAQ: One Dumbbell Exercise

Can One Dumbbell Exercises Enhance Fat Loss?

Yes, they can. Fat loss is essentially enhanced when you burn more calories, and to do that you would have to increase the intensity of your workout. 

To do this, we would recommend doing somecardio with dumbbells.

A good route to take would be doingdumbbell workouts with an exercise ball, such as punches on the ball, wall squats with bicep curls, and ball jogging.

Are One Dumbbell Exercises Effective For Sports Training?

It definitely is. Even for sports such as running and cycling, which is predominantly powered by lower body strength.

These athletes still need to have a strong and stable upper body and core, and using sport-specificdumbbell workouts for cyclists will help increase their strength and performance and cause them to be better athletes. 

Is Single Arm Training Effective?

Single-arm training is beneficial and better than double-arm training because it requires more stability, it prevents one side from overcompensating, more control is required, and there is more time under tension. 

It is a very effective way of training that accommodates all groups of people at all different fitness levels and is something that we highly recommend.

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