One dumbbell workout for chest 2024

One dumbbell workout for the chest? If you have a dumbbell at home you can legit try out so many exercises and benefit from them. Using dumbbells the right way can help you to focus on your shoulders, arms, legs, core muscles, chest, etc.

We have shared a series of exercises that can be done using dumbbells, their alternatives, and variations in our previous blog posts so if you are somebody who likes exercising using dumbbells then you can surely check out those blogs as well.

Talking about today’s topic “One dumbbell workout for chest” we will be discussing all those exercises that can be done using a single dumbbell that can turn out to be the ultimate workout solution for you.

What exercises can be done using one dumbbell?

It is crazy but there are nearly 50 exercises and more that can be done using dumbbell pullovers, single dumbbell rowing squads, etc that can engage all your full body parts.

In this article, we will be discussing single dumbbell exercises for each muscle group like shoulders, arms, chest, back, core muscles, legs, etc.

Single dumbbell lunge

This is again one of the easiest exercises that can be done using a single dumbbell. This is a five-step exercise you can do at home.

The five steps required for doing a single dumbbell lunge are as follows –

Firstly you will need a dumbbell and you have to hold it in your hands. stand straight & in an upright position and make sure that your feet are apart from your hip.
In the next step, you have to make use of your elbows and bend them while keeping the dumbbell right in front of your chest area.
Using your left leg take a step forward while bending your knees toward the floor.

Now you have to keep pressing back till the time your legs are in a straight position and once you complete, you can take as many reps as you like.

Now you have to repeat the same steps on the other side.

Single dumbbell squat exercise

The first step is similar to that of the previous exercise we just read about. You have to take the dumbbell and hold it using your hands while standing upright making sure of your shoulder-width stance.
Now again in front of your chest area keep the dumbbell and bend your elbows. This position is known as the starting position.
Now slightly push your hips in the backward direction while bending your knees and coming into a squat position. While you come into the squat position make sure that your thigh area is parallel to the ground area.
Now stand back for completing your first rep slowly while pressing into the floor.
Once done you can do many reps and sets as per your preference.

Single leg RDL with one dumbbell

Just take a dumbbell and hold it in your right hand. now stand straight while having a hover hand grip.
Now you have to lower your torso in the direction of the floor and try to push your hips backward and till the time your legs are parallel to the ground raise them.
Once you come into that position try holding it for a few seconds and then slowly return to the starting position again and this takes you to one complete rep
You can do a few sets of 6 to 8 repetitions on each side.

Dumbbell glute bridge

While having your backside on the floor, lie down and try bending your knees in front of you.
Now again grab a dumbbell using both its ends and try placing it over your hip area.
Slowly thrust your hips in the upward direction and take it as high as you can while bracing your abdominal glutes and muscles.
Once you get into this position try holding it for a few seconds when your chest area and your knees are in a line and then slowly lower down your hits back to the floor this takes you one complete rep.
You have to do sets of 8 to 10 repetitions each depending on your preference

Sumo Squat with one dumbbell

Take a dumbbell while using both your hands and stand straight.
Your feet should be two times wider than your hip area and those should point in the outward direction that takes you to the starting position of this exercise.
Bend your knees slowly and keep your back straight.
Now come into the squat position till the time your glutes are parallel to the ground
On the floor stand in the upright condition and that completes the first repetition of the exercise.

Single DB calf raises

Using your right-hand craft a dumbbell and step into a foot platform while facing your right hand on the wall just for some support.
Then slightly lower your right heel down towards the ground and then try raising it in the upward direction as much as you can.
Pause for a few seconds while you squeeze your calves then lower it and repeat.

Dumbbell leg extension

This exercise is considered to be one of the best exercises that you can add to your workout regimen using just a single dumbbell.
This exercise is great for building quadriceps and is a great alternative to machine leg extension.
For doing this exercise, take a bench and sit on its end while your feet should be flat on the floor.
Your arms should be straight at your side with a dumbbell between your feet and core.
Slowly try, extending your legs till the time your knees are straight just to make sure your quads engage completely.
Try contracting your quadriceps and hold the position for a few seconds just before you lower to the start position.

Dumbbell leg curl

If you want to stand in your hamstrings at home using dumbbells then this is an excellent alternative that you can opt for in place of a hamstring machine curl. This exercise helps you in building strong hamstring muscles.

If you are a beginner or even an intermediate you can easily do this exercise even without a bench at your home.

Wondering how? let us take you to its easy steps –

Take a mat and keep it on the floor and light down on it through your stomach and your face down.
Bring your weight slowly towards your glute muscles while keeping the dumbbell between your feet.
Now cause this position for a few seconds and then slowly return towards the standing position.

Single dumbbell chest workouts

Guess if you are willing to build your chest area then it can be a huge task especially if you want to do it using just one dumbbell.

However, we will tell you four to five exercises that you can do for your chest using just one dumbbell.

Following are a few step-by-step instructions that you need to follow to do a single dumbbell just work out –

Single-arm dumbbell chest press

Take a flat bench and lie down on it with your feet and make sure that your feet are flat on the floor
Take a dumbbell and try holding it at your chest level
Keep your opposite arm straight right above your chest area
Once done you have to squeeze your chest muscles and slowly press the dumbbell in the upward direction till the time your arms are straight entirely
Now again take a pause for a few seconds and then lower your dumbbell. This completes your first wrap
Now repeat the above steps for as many repetitions as you want

DB squeeze press with one dumbbell

Light down on a mat and take a dumbbell holding it with both your hands
You have to grab the dumbbell just above your chest area and bend your elbows
Squeeze your chest area while you press your dumbbell over your chest and make your arms straight
Take a pause for a few seconds and slowly lower down your arms and this completes your first rep.

Single-arm dumbbell upward fly

Using your right hand hold a dumbbell with proper grip and stand straight just in a normal stance
Now make sure that your chest is up and your arms straight at your side
Try engaging your chest muscle while reading your arm in front of your chest area
Take a pause for a few seconds while lowering your arm back to the start and with this, you complete the first repetition you can do sets of 8 to 10 repetitions as per your preference

Single dumbbell exercises for your shoulders

Dumbbells are excellent for targeting muscles specifically as it also allows a great range of motion. You can also do exciting exercises using just one single dumbbell to engage your shoulders.

Some of the best singer dumbbell exercises for shoulders include front raise shoulder shrug, rear delt fly, single dumbbell overhead press single arm dumbbell lateral raise, single dumbbell Bentham lateral rays, rear delt one dumbbell row, etc.

Single dumbbell exercises for your triceps biceps arms and wrists –

Here are a few shortlist 10 best single dumbbell exercises to engage your biceps and rest in order to build strong arms :

One-arm dumbbell curl
Single-arm dumbbell hammer curl
Crossover curl
Single arm DB incline curl
Single DB concentration curl
Single-arm overhead extension
Triceps kickback
Both arm dumbbells have an overhead extension
Single-arm DB skull crusher
Dumbbell wrist curl with one dumbbell

Single dumbbell exercises for abs include –

Crunches with one dumbbell, DB Russian twist, single DB side blend, single dumbbell side plank, leg raises with one dumbbell, reverse crunches with a single dumbbell.

Best exercises for your back using a single dumbbell

Single dumbbell row or the one arm dumbbell row, one arm dumbbell reverse fly, bent over single DB rowing, incline plank rowing, DB good morning, and DB pullover.

Conclusion

We have given you a huge list of exercises that can be done using a single dumbbell that can work specifically on your different muscle groups such as your shoulders abs back region etc

The best part is that for doing these exercises the steps are not much complicated and if you have a dumbbell at home you can do these exercises by yourself easily at home.

However, one thing to keep in mind is that you must not lift dumbbells if you are facing any body pain or injury as doing these exercises might increase the intensity of the pain.

While doing any of the above-mentioned exercises if you feel slight discomfort or you feel that you might not be doing it the right way.

Then it is recommended to watch a few YouTube videos first or maybe consult a fitness trainer to guide you through the procedures.

workout

One dumbbell workout for chest