How to Do a Single Dumbbell Workout

Step 1

Doing a single dumbbell workout will reduce the amount of weight switching you need to do, as every exercise will use one consistent weight. This helps knock down the amount of time that you're in the gym, and can make for a fun an interesting workout. Below I'll go over a quick workout routine that is effective and only uses one dumbbell. Let's have a look...

Step 2

Grab your dumbbell and hop (walk) over to a bench. Lay down, cause the first exercise you're doing is the dumbbell pullover. This exercise will stretch your back and chest on the way down, and contract them on the way up. It also helps work your shoulders, arms, and intercostal muscles. This exercise should be done with a bit of speed, and an attention to the range of motion that you go through. Perform 4 sets of 15 reps to start your single dumbbell workout.

Step 3

After the dumbbell pullovers, move to a standing position and hold the dumbbell down between your legs. Now you'll be doing single dumbbell squats. This exercise will work your legs, and also your shoulders as you will be holding onto the dumbbell throughout the movement. It's perfect as the second exercise because it allows your upper body to rest a bit while your legs do most of the work. Perform 3 sets of 12 reps for this exercise.

Step 4

Next you'll stay standing, and grip the dumbbell with both hands. You will do front shoulder raises with the dumbbell moving in line with the center of your body. This exercise works the shoulders, arms, chest, and core. Furthermore, your legs will have to stay stable, which allows them to work a little bit (not a lot) which is good after the squats that you just got finished doing. Perform 3 sets of 15 reps.

Step 5

Finally, go to a pullup bar and hold the dumbbell between your feet. Have a spotter help you if need be. Doing weighted pullups will help your arms, back, and core. This is the best finishing exercise, as it really puts the cherry on top of your workout. Once finished, go ahead and place your dumbbell back where you got it, and give yourself a big pat on the back. You'll be in and out of the gym in no time flat and feeling great about what you accomplished.

Step 6

If you're looking for a way to increase the difficulty of this routine, get yourself some Fat Gripz. Every portion (aside from the pullups) requires you to grip the dumbbell. Adding Fat Gripz into the mix will help your forearms and biceps get a bit of extra work no matter which exercise you're doing.