We all know that having access to a pair of dumbbells allows for a comprehensive and varied workout routine. But there might be times when you find yourself with only one dumbbell.

In this blog, we’ll walk you through a series of single-dumbbell exercises to demonstrate that even with just one weight, you can still effectively train your entire body and work on your overall fitness. It’s time we maximise the potential of that lone Dumbbell!

Hamstring Curl From The Floor

This curl primarily targets the hamstrings. Your glutes and lower back are also activated but to a lesser extent. This makes this version of the hamstring curl a great solution not just for when you have access to only a single dumbbell but also when you want to reduce any stress or impact on your lower back.

• Lie on your stomach with your dumbbell squeezed between your feet.

• Whilst pressing your hips down into the floor, use your hamstrings to pull your heels towards your glutes.  

• Lower the dumbbell with control.

Side Plank Row

This exercise is a great next level of the standard side plank, testing your full body strength and balance. Adding the dumbbell into the mix draws the focus to your lats, obliques, and shoulders.  One note of caution: side plank rows are only effective if they’re executed with good form. Make sure your keep a straight line between your head, hips, and feet. If you notice your hips are dropping, choose a lower weight dumbbell or reverse back to the bodyweight version.

• Start in a side plank position with your dumbbell on the floor in front of you.

• With your free hand, grab the dumbbell and pull your elbow behind your rib cage.

• Bring the dumbbell back to its starting position.

• Complete the desired number of reps before repeating on the opposite side.

Sit Up and Press

This is a compound exercise that combines core training with upper body strength building. It engages the abdominal muscles, shoulders, triceps and upper back. It effectively combines two movements into one, which makes it a great option if you’re short on time.

• Lie flat on your back, holding your dumbbell with both hands at chest level.

• Perform a regular sit up.

• At the top of your sit up, press the dumbbell overhead.

• Return the dumbbell to chest level before lying back down.

Crab Press

The crab press targets your glutes, triceps, shoulders, and core muscles. It also requires a good amount of balance and trains overall coordination and body control. It’s not just a great single-dumbbell exercise but also a fun way to mix up your existing training routine and challenge yourself in new ways.

• Sit on the floor with your knees bent and your feet flat. One hand should be on the floor behind you, with the other hand holding a dumbbell at shoulder height.

• In an explosive motion, drive your hips up to the ceiling to create a tabletop position.

• Press the dumbbell overhead.

• Bring the dumbbell to your shoulder first before dropping your hips back on the floor.

Single Arm Floor Chest Press

Performing a single-arm floor chest press trains your chest and shoulder muscles whilst also engaging your core. It has a relatively restricted range of motion compared to a chest press performed on a bench, which can be beneficial for athletes with shoulder injuries or limited stability. This version of the chest press also reduces any stress and impact on your lower back.

• Lie on your back on the floor with a dumbbell in one hand.

• Keep your elbow at a 90-degree angle and press the dumbbell straight up.

• Lower it back down with control and repeat on the other side.

Overhead Lunge

This exercise focuses on your triceps, shoulders, core, quads, hamstrings and glutes – truly a full body workout in a single exercise! This is an excellent choice if you want to train multiple muscle groups but are pressed on time or have limited access to equipment. It’s also a great exercise to train overhead stability and coordination.

• Hold a dumbbell overhead with one hand.

• Take a step forward with your opposite foot, lowering your back knee to the floor.

• Push off your front foot to return to the starting position.

• Repeat on the other side.

What the above exercises have demonstrated is that you do not always need a fully kitted-out gym for an efficient, whole-body workout. The Dumbbell is a hugely versatile piece of equipment and can be used to cover all bases. So next time you invite a friend to share your home gym, grab a dumbbell!

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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout