Training with just one dumbbell may sound silly, but imagine the following scenarios. You walk into the gym, ready to roll, and it’s packed, and most of the gear is taken away. This makes completing your current schedule a boring challenge. Either the will to train is strong, but the time is short, or you might be looking for some variety in your training for some reason.
What are you doing?
Here is a suggestion. Grab a dumbbell and do the following exercises and workouts below. These simple dumbbell workouts will have you sweating — maybe even smiling — in no time and able to take quick showers while others are still finishing their day.
Here we’ll dive into the benefits of using dumbbells, the best simple dumbbell exercises, and some simple dumbbell workout examples to get you sweating.
Benefits of training with a single dumbbell
- Reduces strength imbalances: Training with a dumbbell will help strengthen the imbalances between the sides when performing unilateral exercises, if any. When training with dumbbells, one side can take over another, creating strength imbalances.
- Ease of use: You have to take the plates on and off the dumbbells, and often other equipment is needed to do exercises like a bench or squat rack. This isn’t a big deal, but it can be a problem when the gym is busy and equipment is scarce.
- Freedom of movement: Dumbbells and trap bars will lock you into a specific range of motion, which is great for lifting more weight. But with dumbbells, you can hold them with different grips, like the neutral grip. Changing your grip can make it easier on your wrist, elbow, and shoulder joints.
- Improved muscle development: Holding and lifting a single dumbbell in an offset, goblet, or rack will reinforce imbalances between the sides, leading to better muscle development on the smaller or weaker side.
How to Hold a Dumbbell
There are several ways to hold a single dumbbell to increase the training effect, especially on squats, lunges and lifts. Holding a dumbbell by your side, like with a suitcase, provides an offset load that challenges your balance and core stability.
Holding the dumbbell cup style provides more front core action and is more challenging because the weight is further away from your legs. Additionally, holding a single dumbbell in the front rack position will further challenge your upper back, balance, and glutes. And having a dumbbell overhead is the most difficult position for a reason already stated.
There is no right or wrong way to hold a dumbbell. Use a position that challenges you and matches your fitness goals.
Common exercises with a single dumbbell
Theoretically, for most exercises where you use two dumbbells, you can use one, but some exercises work better with just one dumbbell. Here is a selection of exercises that you can use in any dumbbell workout.
- The whole body: Snatch, crouch to press, press, hang, hang and press.
- Door : Suitcase, cup, rack and luggage rack.
- Lines: One Arm Bench Row, RDL Row, Stop Row, Chest Supported Row, 3-Point Row, Lawnmower Row, Curve Row, and Birddog Row.
- Squats: Sumo, goblet, suitcase, staggered front squat, staggered overhead squat, and split squat variations.
- Lunges and other exercises on one leg: Reverse, side, forward and curtsey lunges using all of the dumbbell positions listed above. Single-leg deadlifts and step-ups.
- Chest & Shoulders: Bench press, pullover, floor press, deadbug floor press, standing and seated shoulder presses and Arnold press.
- Hinges: Dumbbell deadlift, hip thrust, single leg hip thrust, and staggered bilateral RDL.
Single Dumbbell Workouts to Burn Fat and Build Muscle
Note: You can participate in a similar exercise of your choice. The following suggestions are not set in stone.
Try these simple dumbbell workouts when you’re short on time or equipment. You’ll reinforce side imbalances while burning calories and showering early. You can thank me later. Or not.
