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No matter the scenario, these single-dumbbell workouts will help you turn strife into strength, lean times into lean mass, and hardship into a hard body. But don\u2019t expect charity gains. You\u2019re going to have to work for it.<\/p>\n
Best Single-Dumbbell Workouts<\/h2>\n\n- For Muscle Gain<\/strong><\/a><\/li>\n
- For Fat Loss<\/strong><\/a><\/li>\n
- For Conditioning<\/strong><\/a><\/li>\n
- For Strength<\/strong><\/a><\/li>\n<\/ul>\n
<\/a><\/strong>Best Single-Dumbbell Workout for Muscle Gain<\/h2>\nTraining to put on muscle without the niceties of a fully equipped gym? Fortunately, muscle gain occurs across a wide range of repetitions and using weights ranging from light to heavy (e.g. 30% to more than 80% of maximum). (1<\/a>)(2<\/a>)(3<\/a>)(4<\/a>)<\/p>\nAs such, a single dumbbell of moderate weight may be the most utilitarian tool for whole-body hypertrophy training. With thoughtful exercise selection and a time-saving strategy like agonist-antagonist supersets<\/a>, you\u2019ve got a no-frills recipe for growth.<\/p>\nFor this single-dumbbell hypertrophy workout<\/a>, a moderate weight works best (e.g. 15 to 50 pounds). Training to failure is not “required” for noteworthy gains. (5<\/a>)(6<\/a>) For best results with limited equipment, however, you will need to take these sets to a high level of effort. (4<\/a>) That is, each set should approach failure. Select a number of repetitions that leaves between one and four repetitions \u201cin the tank.\u201d<\/p>\nBuild Size with One Weight<\/h2>\n
This full-body workout uses paired exercises and an emphasis on single-arm or single-leg movements to get the most from minimal equipment. Begin targeting the back and chest. Like a standard row, the wide dumbbell row<\/a> hits the mid-back (middle trapezius and rhomboids) but may better train the rear deltoids. (7<\/a>)(8<\/a>) Elevating one hand during the push-up<\/a> will increase the difficulty of the exercise by achieving a greater stretch across pectoralis major (chest) in the bottom position.<\/p>\nNext you\u2019ll tackle legs. During the single-leg Romanian deadlift<\/a>, you can use a sturdy object, such as a chair or bench, for balance assistance and to keep the focus on your hamstrings rather than stabilizing muscles. But be disciplined. Do not push with your support hand.<\/p>\nYou\u2019ll end the session with some direct arm work<\/a>. You\u2019re welcome. By bracing your upper arm against your thigh during the concentration curl, you eliminate \u201ccheating\u201d from body sway and shoulder flexion. The long head of triceps is lengthened across the shoulder during the overhead triceps extension, making this exercise superior for muscle growth. (9<\/a>)<\/p>\nWide Dumbbell Row<\/h3>\n\n- How to Do it:<\/strong> Brace your free arm on a flat bench with your feet in a stable stance. Grab the dumbbell with your working arm and pull it \u201cup and out.\u201d In the top position, your elbow should be nearly in line with your shoulder and away from your ribs. Keep your torso level and avoid rotating as you pull and lower the weight.<\/li>\n
- Sets and Reps: <\/strong>3 sets to muscular fatigue, per arm. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.<\/li>\n
- Rest time: <\/strong>No rest between arms. No rest before moving to the next exercise.<\/li>\n<\/ul>\n
Single-Arm Emphasis Push-Up<\/h3>\n\n- How to Do it:<\/strong> Lie on the ground with one hand on the dumbbell and the other hand flat on the floor. Keep your spine and legs straight as you lower into a deep push-up<\/a>. The chest of the elevated hand will be put into a significant stretch. Press up until the non-elevated hand is locked out. Perform an even number of repetitions with each hand elevated.<\/li>\n<\/ul>\n<\/div>Single Dumbbell Superset 1: Wide Row & Pushup with Single Arm Emphasis<\/div><\/div><\/div><\/div><\/div><\/div><\/div>
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<\/a><\/strong>Best Single-Dumbbell Workout for Muscle Gain<\/h2>\nTraining to put on muscle without the niceties of a fully equipped gym? Fortunately, muscle gain occurs across a wide range of repetitions and using weights ranging from light to heavy (e.g. 30% to more than 80% of maximum). (1<\/a>)(2<\/a>)(3<\/a>)(4<\/a>)<\/p>\nAs such, a single dumbbell of moderate weight may be the most utilitarian tool for whole-body hypertrophy training. With thoughtful exercise selection and a time-saving strategy like agonist-antagonist supersets<\/a>, you\u2019ve got a no-frills recipe for growth.<\/p>\nFor this single-dumbbell hypertrophy workout<\/a>, a moderate weight works best (e.g. 15 to 50 pounds). Training to failure is not “required” for noteworthy gains. (5<\/a>)(6<\/a>) For best results with limited equipment, however, you will need to take these sets to a high level of effort. (4<\/a>) That is, each set should approach failure. Select a number of repetitions that leaves between one and four repetitions \u201cin the tank.\u201d<\/p>\nBuild Size with One Weight<\/h2>\n
This full-body workout uses paired exercises and an emphasis on single-arm or single-leg movements to get the most from minimal equipment. Begin targeting the back and chest. Like a standard row, the wide dumbbell row<\/a> hits the mid-back (middle trapezius and rhomboids) but may better train the rear deltoids. (7<\/a>)(8<\/a>) Elevating one hand during the push-up<\/a> will increase the difficulty of the exercise by achieving a greater stretch across pectoralis major (chest) in the bottom position.<\/p>\nNext you\u2019ll tackle legs. During the single-leg Romanian deadlift<\/a>, you can use a sturdy object, such as a chair or bench, for balance assistance and to keep the focus on your hamstrings rather than stabilizing muscles. But be disciplined. Do not push with your support hand.<\/p>\nYou\u2019ll end the session with some direct arm work<\/a>. You\u2019re welcome. By bracing your upper arm against your thigh during the concentration curl, you eliminate \u201ccheating\u201d from body sway and shoulder flexion. The long head of triceps is lengthened across the shoulder during the overhead triceps extension, making this exercise superior for muscle growth. (9<\/a>)<\/p>\nWide Dumbbell Row<\/h3>\n\n- How to Do it:<\/strong> Brace your free arm on a flat bench with your feet in a stable stance. Grab the dumbbell with your working arm and pull it \u201cup and out.\u201d In the top position, your elbow should be nearly in line with your shoulder and away from your ribs. Keep your torso level and avoid rotating as you pull and lower the weight.<\/li>\n
- Sets and Reps: <\/strong>3 sets to muscular fatigue, per arm. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.<\/li>\n
- Rest time: <\/strong>No rest between arms. No rest before moving to the next exercise.<\/li>\n<\/ul>\n
Single-Arm Emphasis Push-Up<\/h3>\n\n- How to Do it:<\/strong> Lie on the ground with one hand on the dumbbell and the other hand flat on the floor. Keep your spine and legs straight as you lower into a deep push-up<\/a>. The chest of the elevated hand will be put into a significant stretch. Press up until the non-elevated hand is locked out. Perform an even number of repetitions with each hand elevated.<\/li>\n<\/ul>\n<\/div>Single Dumbbell Superset 1: Wide Row & Pushup with Single Arm Emphasis<\/div><\/div><\/div><\/div><\/div><\/div><\/div>
As such, a single dumbbell of moderate weight may be the most utilitarian tool for whole-body hypertrophy training. With thoughtful exercise selection and a time-saving strategy like agonist-antagonist supersets<\/a>, you\u2019ve got a no-frills recipe for growth.<\/p>\n For this single-dumbbell hypertrophy workout<\/a>, a moderate weight works best (e.g. 15 to 50 pounds). Training to failure is not “required” for noteworthy gains. (5<\/a>)(6<\/a>) For best results with limited equipment, however, you will need to take these sets to a high level of effort. (4<\/a>) That is, each set should approach failure. Select a number of repetitions that leaves between one and four repetitions \u201cin the tank.\u201d<\/p>\n This full-body workout uses paired exercises and an emphasis on single-arm or single-leg movements to get the most from minimal equipment. Begin targeting the back and chest. Like a standard row, the wide dumbbell row<\/a> hits the mid-back (middle trapezius and rhomboids) but may better train the rear deltoids. (7<\/a>)(8<\/a>) Elevating one hand during the push-up<\/a> will increase the difficulty of the exercise by achieving a greater stretch across pectoralis major (chest) in the bottom position.<\/p>\n Next you\u2019ll tackle legs. During the single-leg Romanian deadlift<\/a>, you can use a sturdy object, such as a chair or bench, for balance assistance and to keep the focus on your hamstrings rather than stabilizing muscles. But be disciplined. Do not push with your support hand.<\/p>\n You\u2019ll end the session with some direct arm work<\/a>. You\u2019re welcome. By bracing your upper arm against your thigh during the concentration curl, you eliminate \u201ccheating\u201d from body sway and shoulder flexion. The long head of triceps is lengthened across the shoulder during the overhead triceps extension, making this exercise superior for muscle growth. (9<\/a>)<\/p>\nBuild Size with One Weight<\/h2>\n
Wide Dumbbell Row<\/h3>\n
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Single-Arm Emphasis Push-Up<\/h3>\n
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