Dumbbell Exercises
Construct whole physique power with this environment friendly single dumbbell exercise. I 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 workout routines goal a number of muscular tissues directly, hitting each main muscle group within the physique in below half-hour.
On days I’m feeling unmotivated to exercise, I gravitate in the direction of single dumbbell exercises.
One thing about one dumbbell exercises simply really feel extra achievable to me once I’m struggling to get in the precise headspace to exercise. That’s a part of the rationale a lot of my being pregnant exercises (akin to this one dumbbell HIIT exercise) solely use one weight.
Along with being mentally motivating, one dumbbell exercises have many bodily advantages.
Single dumbbell workout routines permit us to concentrate on unilateral (single-sided) actions. For my part, that is the easiest way to each functionally prepare the core and deal with any muscle imbalances which will exist between a dominant and weaker aspect.
This kind of exercise is a type of practical power coaching, because it additionally mimics a lot of our real-life motions, akin to reaching with one arm, carrying a load of groceries, or holding a child on one hip.
25-Minute Single Dumbbell Exercise
Construct whole physique power and definition with these eight single dumbbell workout routines.
A whole power 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 physique exercises like this one to your dwelling power coaching program 1-2 occasions per week to construct and preserve power.
Exercise Directions:
Comply with together with the guided Single Dumbbell Exercise Routine on YouTube, led by licensed private coach, Lindsey Bomgren.
Your Exercise Seems 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 degree. We used 15 and 20 lb dumbbells in at the moment’s exercise.
Exercise Define
Kang Squat
Single Arm Snatch and Shoulder Press
Uneven Entrance Squat and Reverse Lunge
Lateral Lunge and Single Arm Row
Squat, Bicep Curl, Shoulder Press and Overhead Tricep Extension
Plank, Dumbbell Drag and Knee Crunch
Dumbbell Pullover and Single Arm Chest Press
Seated Twist and Leg Extension
4 Single Dumbbell Workouts
Kang Squat
Targets: Glutes, hamstrings, quads, erector spinae, decrease again and core muscular tissues.
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.
How To Do Kang Squats
Stand together 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.
With a slight bend in your knees, hinge ahead on the hips till your torso is parallel to the bottom (this can be a good morning). Core is engaged and backbone is impartial (again flat). It is best to really feel a stretch in your hamstrings (again of the legs) on the backside of the motion.
Then decrease down right into a squat, pushing your hips again and down till your hips align together with your knees (making a 90-degree angle together with your hips and knees). Knees push out in the direction of your outer three toes.
Reverse the motion, driving by your heels to face midway, returning to the underside of the nice morning place (again flat), then absolutely stand tall, returning to the beginning place (torso upright).
Modification: maintain a dumbbell between your legs if inserting 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.
How To Do Lateral Lunges and Single Arm Dumbbell Rows
Stand together with your toes below hips, holding a dumbbell in your proper hand.
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 together with your left leg. Knees and toes are pointing ahead.
Maintain on the backside of the lateral lunge, then pull your proper elbow again in the 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.
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.
Top-of-the-line compound workout routines, concentrating on each muscle within the physique utilizing only one dumbbell.
How To Do Squats, Bicep Curls, Shoulder Presses and Tricep Extensions
Begin in a standing place, toes shoulder width aside, knees bent. Maintain one dumbbell horizontally between your palms.
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.
Then, press by your heels to face tall, curling the dumbbell as much as your chest as you stand. Consider powering the motion together with your legs slightly than your higher physique.
Then, brace your core as you press the dumbbell straight overhead, wrists stacked over shoulders, elbows by your ears.
Bend your elbows to decrease the dumbbell behind your head, then squeeze by the backs of your arms to straighten the elbows, performing an overhead tricep extension.
Slowly and with management, reverse the motion, first decreasing 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 among the solely dumbbell workout routines that targets the identical muscular tissues as pull ups. This can be a nice train to incorporate when you don’t have entry to a pull up bar or whilst you’re constructing higher physique power to do pull ups.
How To Do Dumbbell Pullovers and Single Arm Chest Presses
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.
Exhale as you push the dumbbell overhead; dumbbell stacked over your proper shoulder on the prime of the press. Make sure that your wrist is powerful and according to your shoulder.
Decrease the dumbbell again in the direction of your chest with management, finishing a single arm chest press. Repeat twice extra, performing three single arm chest presses.
Then, maintain the dumbbell on the prime of the press, stacked over your proper shoulder. Deliver your left hand to satisfy your proper, greedy the dumbbell with each palms.
Conserving 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.
Exhale to slowly carry the load again as much as the beginning place by squeezing your chest muscular tissues and pulling the load again up over your chest. Preserve your arms straight as you carry the load.
Free 2-Week Power Program
Single Dumbbell Exercise FAQs
Single dumbbell exercises are a handy technique to train at dwelling with out the necessity for costly tools or quite a lot of area. Moreover, single dumbbell exercises enhance stability, coordination and core stability. That makes One Dumbbell Ab Exercises particularly efficient.
A few of the hottest single dumbbell workout routines embrace squats, single arm again rows, overhead presses, lunges, single arm bicep curls, and tricep extensions. You too can barely modify conventional gymnasium workout routines 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)
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