How to do one dumbbell exercise – LifeSavvy

A woman doing Russian twists with one dumbbell.
Carla Tafra

So that you solely have one dumbbell? Superior, you’ve gotten loads to crush your exercise. Even one dumbbell can add simply sufficient problem to your common exercise so you will really feel prefer it the following day.

A very powerful factor with dumbbells is understanding learn how to maintain them accurately to keep away from injuring your self or straining your again. And since most dumbbells look the identical, you may apply the identical method to any sort you discover within the fitness center or on-line.

Dumbbell squat

Seize a dumbbell in each palms and convey it in entrance of your chest. Take an enormous inhale and slowly start to decrease your hips down and again, as in the event you had been attempting to take a seat on an imaginary seat behind you. Preserve your backbone straight, your torso, and chest lifted, however elevate your stomach button up and bend your hips so you do not create an excessive amount of bend in your decrease again.

When you attain your most depth (goal as near parallel to the bottom as attainable), start to exhale and straighten your legs. Push the ground away out of your legs and hold your backbone straight. On the finish of the exhalation, squeeze the muscle groups of the buttocks. Repeat 12-15 occasions.

Romanian one-legged deadlift with dumbbells

Begin in a standing place and hold your ft hip-width aside. Take a dumbbell in your proper hand and lift your proper leg again. Place your left hand in your left hip, inhale, and start to softly bend over your left leg, together with your proper hand down, dumbbells near the ground.

Exhale and use the pressure out of your left leg to lift your physique to a standing place. Preserve your core engaged all through all the train as your stability is challenged and you retain your again straight. Repeat 12-15 occasions and do the identical in your proper leg. Attempt to have interaction and really feel the hamstrings stretch and contract, and keep away from motion from the decrease again solely.

seize dumbbells

Come to a standing place and hold your stance barely wider than hip distance. Place the dumbbells on the ground between your legs and sit down. Maintain the dumbbell together with your left hand and on the exhale, increase the dumbbells and, in a single full motion, straighten your physique and place the dumbbells above your head.

Slowly return to a squat place and elevate explosively. Squeeze the glutes on the prime and hold your core energetic. Repeat 10-12 occasions and do the identical together with your proper hand.

adjustable dumbbells

Do not have room for a full weight rack? These adjustable dumbbells are right here to assist!

Dumbbell pull again

Maintain a dumbbell in your proper hand and lean towards a bench, chair, or different sturdy floor. Straighten your again and let your proper arm totally prolong to the ground, isolating your again muscle groups. Inhale and bend your proper elbow, lifting the dumbbells near your physique. Exhale and chill out, extending your arm all the way in which towards the ground. Inhale, press, exhale and stretch.

Preserve your elbow near your physique as you elevate and have interaction your complete core. Repeat 12-15 occasions and do the identical on the opposite facet.

Dumbbell plank pull

Start in a plank place with a straight dumbbell below your chest. Inhale and transfer the dumbbells to your left utilizing your left hand. Elevate your proper hand and attain for the dumbbell to maneuver it to the suitable. Repeat this motion 10-12 occasions and really feel your abs and obliques burn every time you attain.

If you wish to take this train to the following stage, as an alternative of shifting the dumbbells up, elevate them up and maintain them apart. Lifting heavy dumbbells from the ground requires core energy and stability and can add problem to your exercise.

triceps dumbbells

Coming to a standing place, seize a dumbbell with each palms, and place it above your head in order that it hangs over the house between the shoulder blades. Inhale and exhale, extending your arms over your head, stretching your triceps. Inhale and return the dumbbells to the beginning place.

Preserve your elbows as parallel as attainable and have interaction your core muscle groups so you may actually isolate your triceps. In case you really feel like your again is taking on and your kind has been compromised, sit down. Repeat 12-15 occasions.

Russian twist dumbbell

Sit on the ground, deliver your legs collectively and bend your knees. Take a dumbbell in each palms and convey it in entrance of your chest. Tilt your physique again slightly to activate your core and begin rolling the dumbbells from the left to the suitable thigh, feeling the abdominals and obliques within the fireplace.

You may depart your ft on the ground or take them to the following stage and lift your legs. In case you do, squeeze your legs collectively so that they really feel like one massive limb and isolate your core as a lot as attainable to reap the advantages. Go for 20-30 flips.


In case you’re extra of a dumbbell as an alternative of dumbbells, do that train as an alternative!