1 Dumbbell, 8 Exercises.
Dumbbells are excellent pieces of equipment when it comes to working out and can provide individuals with a literal cornucopia of exercises from which to choose from. It is possible to get a very effective workout using only one dumbbell by using more or less advanced versions of exercises in order to achieve
Single leg squat:
Standing in an upright position, begin by holding the dumbbell high on the chest using both hands
Lift one foot off the ground and raising it up towards the bum
Using the remaining leg slowly lower yourself down to the floor, keeping the knee tracking with the toe, until the knee of the opposite leg touches the ground
From here, using only one leg, stand back up and return to starting position.
Single leg deadlift:
Begin by standing in a upright position holding the dumbbell in one hand by the side of your body
Hinge slowly at the hip whilst also raising the leg on the side of the dumbbell behind you keeping it as straight as possible
Allow the knee to soften on the remaining leg in order to keep the shin in a vertical position
Keeping the back flat, descend until you feel a slight stretch in the hamstring then raise back up and return to starting position.
Single arm chest press:
Begin by lying on your back and placing the dumbbell in one hand with the elbow rested on the floor
Make sure that the arm is at a 45 degree angle to the torso
Press the dumbbell upwards towards the sky until the arm is fully extended
Slowly lower the dumbbell back down and return to start position
Single arm row:
Begin by standing upright whilst grasping the dumbbell in one hand
Hinge down, keeping the arm straight and the first pointing towards the ground, until the torso is roughly parallel with the floor.
Hold this position, then, using one arm, pull the dumbbell up towards the body by bending at the elbow and keeping the forearm in a vertical position
Return to start position by lowering the dumbbell back down until the arm is in a fully extended position.
Single arm shoulder press:
Beginning in a kneeling lunge position, hold the dumbbell in one hand up at shoulder level with the elbow slight turned outwards from the midline of the torso
Press the dumbbell up overhead until the arm is fully extended
Lower the dumbbell back down to return to starting position
Straight arm lat pullover:
Begin by lying down on your back.
Grab the dumbbell with both hands and raise it over the chest so that arms are fully extended
Whilst keeping the arms straight, slowly lower the dumbbell down behind the head until it touches the ground
Raise the dumbbell back up over the chest to return to start position
Skullcrushers:
Begin by lying down on your back.
Grab the dumbbell with both hands and raise it over the chest so that arms are fully extended
Tilt both arms slightly back then, keeping the upper arm still, bend at the elbow and lower the dumbbell down towards the head
Stop just before dumbbell reaches just behind the head then extend the arms and return to the start position
Bicep curl:
Begin standing in an upright position
Grasp the sides of the dumbbell with both hands with arms fully extended
Without moving the upper arm, bend at the elbow and curl the dumbbell up towards the head as far as the elbows will allow
Slowly lower the dumbbell back down until arms are fully extended in the start position
