25-Minute Single Dumbbell Workout (Video)



Construct complete physique energy with this environment friendly single dumbbell exercise. I really like this exercise for days I’m feeling sluggish or unmotivated – it’s a enjoyable and efficient technique to exercise at dwelling with out entry to tons of area or tools. Compound, single dumbbell workouts goal a number of muscle tissue without delay, hitting each main muscle group within the physique in beneath half-hour.


On days I’m feeling unmotivated to exercise, I gravitate in direction of single dumbbell workouts.

One thing about one dumbbell exercises simply really feel extra achievable to me after I’m struggling to get in the suitable headspace to exercise. That’s a part of the explanation lots of my being pregnant exercises (similar to this one dumbbell HIIT workout) solely use one weight.

Along with being mentally motivating, one dumbbell exercises have many bodily advantages.

Single dumbbell workouts permit us to deal with unilateral (single-sided) movements. In my view, that is one of the simplest ways to each functionally practice the core and tackle any muscle imbalances which will exist between a dominant and weaker aspect.

Any such exercise is a type of functional strength training, because it additionally mimics lots of our real-life motions, similar to reaching with one arm, carrying a load of groceries, or holding a child on one hip.

two women demonstrating a single dumbbell workout snatch exercise

25-Minute Single Dumbbell Exercise

Construct complete physique energy and definition with these eight single dumbbell workouts.

An entire energy exercise concentrating on each muscle group: the higher physique (arms, biceps, triceps, shoulders, again and chest), decrease physique (quads, thighs, glutes, hamstrings, and calves) and core.

Add full body workouts like this one to your home strength training program 1-2 occasions per week to construct and preserve energy.

Exercise Directions:

Comply with together with the guided Single Dumbbell Workout Routine on YouTubeled by licensed private coach, Lindsey Bomgren. 

Your Exercise Appears Like This:

  • 8 Single Dumbbell Workouts
  • Timed Intervals (40 seconds work per train, adopted by 20 seconds relaxation)
  • Repeat All 8 Workouts x 2 Units

Exercise Gear:

One Dumbbell. I like to recommend between 5-25 lbs relying in your health stage. We used 15 and 20 lb dumbbells in immediately’s exercise.

two women performing a lateral lunge with a single dumbbelltwo women performing a lateral lunge with a single dumbbell

Exercise Define

  1. Kang Squat
  2. Single Arm Snatch and Shoulder Press
  3. Uneven Entrance Squat and Reverse Lunge
  4. Lateral Lunge and Single Arm Row
  5. Squat, Bicep Curl, Shoulder Press and Overhead Tricep Extension
  6. Plank, Dumbbell Drag and Knee Crunch
  7. Dumbbell Pullover and Single Arm Chest Press
  8. Seated Twist and Leg Extension

4 Single Dumbbell Workouts

Kang Squat

Targets: Glutes, hamstrings, quads, erector spinae, decrease again and core muscle tissue.

The Kang squat is a deadlift and squat mixture that gives a good way to enhance your hip-hinge type whereas additionally difficult the posterior chain.

two women demonstrating a kang squat as part of a single dumbbell workouttwo women demonstrating a kang squat as part of a single dumbbell workout

How To Do Kang Squats

  1. Stand along with your toes hip-width aside or barely wider, core engaged. Place one dumbbell horizontally in your higher again, holding one head of the dumbbell in every hand.
  2. With a slight bend in your knees, hinge ahead on the hips till your torso is parallel to the bottom (it is a good morning). Core is engaged and backbone is impartial (again flat). It’s best to really feel a stretch in your hamstrings (again of the legs) on the backside of the motion.
  3. Then decrease down right into a squat, pushing your hips again and down till your hips align along with your knees (making a 90-degree angle along with your hips and knees). Knees push out in direction of your outer three toes.
  4. Reverse the motion, driving by way of your heels to face midway, returning to the underside of the great morning place (again flat), then totally stand tall, returning to the beginning place (torso upright).

Modification: maintain a dumbbell between your legs if putting the dumbbell in your higher again is uncomfortable.

Lateral Lunge and Again Row

Targets: Gluteus medius (the outer a part of your butt used for side-to-side actions), quads, hamstrings, hip adductors and abductors, hip flexors, calves, again, biceps and core.

two women performing a lateral lunge and single arm back rowtwo women performing a lateral lunge and single arm back row

How To Do Lateral Lunges and Single Arm Dumbbell Rows

  1. Stand along with your toes beneath hips, holding a dumbbell in your proper hand.
  2. Step your left leg out to the aspect as you push your hips again, bending your left knee whereas leaving your proper leg straight. Consider performing a single leg squat along with your left leg. Knees and toes are pointing ahead.
  3. Maintain on the backside of the lateral lunge, then pull your proper elbow again in direction of your proper hip, performing a single arm row. With management, decrease the dumbbell again to beginning place. Repeat, performing three single arm dumbbell rows.
  4. Then, drive off your proper foot to reverse the motion, stepping again to middle.

Squat, Bicep Curl, Shoulder Press and Overhead Tricep Extension

Targets: Legs, glutes, quads, arms, biceps, shoulders and core.

One of many best compound exercises, concentrating on each muscle within the physique utilizing only one dumbbell.

two women performing a compund single dumbbell exercise - a squat, bicep curl, shoulder press and tricep extensiontwo women performing a compund single dumbbell exercise - a squat, bicep curl, shoulder press and tricep extension

How To Do Squats, Bicep Curls, Shoulder Presses and Tricep Extensions

  1. Begin in a standing place, toes shoulder width aside, knees bent. Maintain one dumbbell horizontally between your arms.
  2. Sit your hips again as you decrease right into a squat, striving for a 90-degree angle between your hips and knees. Decrease the dumbbell to the bottom between your legs.
  3. Then, press by way of your heels to face tall, curling the dumbbell as much as your chest as you stand. Consider powering the motion along with your legs reasonably than your higher physique.
  4. Then, brace your core as you press the dumbbell straight overhead, wrists stacked over shoulders, elbows by your ears.
  5. Bend your elbows to decrease the dumbbell behind your head, then squeeze by way of the backs of your arms to straighten the elbows, performing an overhead tricep extension.
  6. Slowly and with management, reverse the motion, first reducing the dumbbell to your chest, then between your legs as you squat, returning to beginning place.

Dumbbell Pullover and Single Arm Chest Press

Targets: The lats (latissimus dorsi), chest (pectorals), shoulders (deltoids) and core.

The dumbbell pullover is likely one of the solely dumbbell workouts that targets the identical muscle tissue as pull ups. This can be a nice train to incorporate should you don’t have entry to a pull up bar or when you’re constructing higher physique energy to do pull ups.

two women performing dumbbell pullovers and single arm chest presses with one dumbbelltwo women performing dumbbell pullovers and single arm chest presses with one dumbbell

How To Do Dumbbell Pullovers and Single Arm Chest Presses

  1. Lay flat in your again with legs bent at 90 levels, toes flat on the ground. Maintain one dumbbell in your proper hand (palm dealing with knees), proper elbow bent at a 90-degree angle.
  2. Exhale as you push the dumbbell overhead; dumbbell stacked over your proper shoulder on the prime of the press. Ensure your wrist is robust and in step with your shoulder.
  3. Decrease the dumbbell again in direction of your chest with management, finishing a single arm chest press. Repeat twice extra, performing three single arm chest presses.
  4. Then, maintain the dumbbell on the prime of the press, stacked over your proper shoulder. Carry your left hand to satisfy your proper, greedy the dumbbell with each arms.
  5. Holding your arms straight with a slight bend in your elbows, slowly decrease the load behind your head till your arms are parallel to the ground.
  6. Exhale to slowly carry the load again as much as the beginning place by squeezing your chest muscle tissue and pulling the load again up over your chest. Hold your arms straight as you carry the load.

Single Dumbbell Exercise FAQs

Can I Exercise With Only one Dumbbell?

Single dumbbell exercises are a handy technique to train at dwelling with out the necessity for costly tools or a whole lot of area. Moreover, single dumbbell exercises enhance stability, coordination and core stability. That makes One Dumbbell Ab Workouts particularly efficient.

What Workouts Can I Do With One Dumbbell?

A few of the hottest single dumbbell workouts embrace squats, single arm again rows, overhead presses, lunges, single arm bicep curls, and tricep extensions. You too can barely modify conventional gymnasium workouts to work with only one dumbbell (for instance, substituting a goblet squat for a barbell again squat).

Pin This Exercise: Single Dumbbell Exercise (Full Physique Power)

woman performing single arm back rowwoman performing single arm back row

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