This Single-Dumbbell Workout Proves One Weight Is More Than Enough

Single Dumbbell Workout: a woman doing an overhead triceps extension as a part of a one-dumbbell workout
Photo: Getty Images

No need for a full rack of weights. Challenge every muscle group during this one-dumbbell workout.

01 of 07

How to Exercise with One Dumbbell

Single Dumbbell Workout: a woman doing an overhead triceps extension as a part of a one-dumbbell workout
Getty Images

There are myriad ways to work your body to exhaustion: You can perform strength moves at home using nothing but your own bodyweight, you can hop around the gym using all the latest state-of-the-art equipment, or you can try exercises that use just one dumbbell. This single-dumbbell workout uses — you guessed it — one dumbbell to challenge every major muscle group. (

These one-dumbbell exercises are appropriate for all fitness levels — just modify the amount of weight you use. That said, it's up to you to gradually increase the weight of the dumbbell as you get stronger. For best results, be sure to do a dynamic warm-up beforehand and a cool-down stretch routine afterward.

How it works: Do three sets of the prescribed number of reps for each exercise.

You'll need: A 10-pound dumbbell (depending on your strength level, you may want a lighter or heavier weight)

02 of 07

Single-Arm Snatch

one-dumbbell workout: illustration of a person doing a Single Arm Snatch as part of a single-dumbbell workout

A. Grab a dumbbell with right hand and stand with feet hips-width apart, knees slightly bent, hips shifted back. Lower the weight in between legs.

B. Explosively drive hips forward while raising right elbow up and back, bringing the weight overhead with a straight arm. Release weight back between legs to return to the starting position.

Do 10 reps on each side.

(New at this move? Here's more on how to master the dumbbell snatch, as well as any other snatch exercises you might encounter.)

03 of 07

Core Twist

one-dumbbell workout: illustration of a person doing a core twist exercise as part of a single-dumbbell workout

A. Hold one end of a dumbbell with each hand and stand with feet hips-width apart, knees slightly bent, tailbone tucked. Raise dumbbell to chest height, extending arms straight out from shoulders.

B. Twist toward the left, keeping hips facing forward and arms straight. Return to center and slowly twist toward the right.

Do 8 reps on each side.

04 of 07

Bulgarian Squat

one-dumbbell workout: illustration of a person doing a bulgarian squat as part of a single-dumbbell workout

A. Start in lunge position with right foot up on a bench or step behind body and left foot directly in front of left hip. Make sure left knee is in line with left ankle and torso stays upright. Hold a dumbbell with both hands at chest height.

B. Slowly lower down until front knee is bent at 90 degrees, pause, then press through left foot to come back up to starting position.

Do 15 reps on each side.

05 of 07

Step-Up with Arms Overhead

one-dumbbell workout: illustration of a person doing a dumbbell step-up with arms overhead as part of a single-dumbbell workout

A. Stand facing a bench or step, holding a dumbbell overhead in both hands. Draw shoulders down away from ears. Place entire right foot on top of the bench.

B. Step up onto the bench so right leg is fully extended, keeping left foot off the bench just behind hips. Keep chest tall and weight overhead for the entire move.

C. Lower left foot down to the ground, keeping right foot on the bench.

Do 10 reps on each side.

06 of 07

Bridge

one-dumbbell workout: illustration of a person doing a weighted bridge as part of a single-dumbbell workout

A. Grab a dumbbell and lie faceup with knees bent, feet flat on the floor and hips-width apart. Hold the dumbbell horizontally across hips.

B. Engage glutes and press into both feet to lift hips off the ground. Make sure to avoid overarching back. Lower hips back to the floor and repeat.

Do 30 reps.

07 of 07

Single-Arm Press

one-dumbbell workout: illustration of a person doing a single arm press as part of a single-dumbbell workout

A. Hold a dumbbell in right hand at shoulder height. Draw shoulders down away from ears, engage core, and use body as a platform from which to push off.

B. Press the weight up, extending arm straight overhead.

C. Lower the weight back to shoulder height and repeat.

Do 10 reps on each side.

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