Let's face it; motivation to exercise consistently is hard to come by. And if you work out at home, it can be even more challenging. Moreover, not seeing immediate results causes many people to throw in the towel altogether.
However, adding variation to your workouts is a great way to keep things fresh, and it's a great way to get the results you're looking for.
If you're trying to build big arms, a strong core, and increase your work capacity, single dumbbell exercises are the way to go.
Table of Contents
- 20 Best Single-Arm Dumbbell Exercises
- 1. One-Arm Dumbbell Floor Press
- 2. Single Arm Bent Over Row
- 3. Seated Single Arm Tricep Press
- 4. Single Dumbbell Goblet Squats
- 5. Single-Arm DB Snatch
- 6. Core Twist
- 7. Bulgarian Split Squat
- 8. Single Arm DB Step-Up With Press
- 9. Dumbbell Glute Bridge
- 10. Single-Arm Overhead DB Press
- 11. Single-Arm DB Chest Press
- 12. Dumbbell Sumo Squat
- 13. Single-Arm Arnold Press
- 14. Suitcase Lunge
- 15. Sit-Up to Press
- 16. Dumbbell Burpees
- 17. Bench-Supported Single-Arm Row
- 18. Single-Leg Deadlift
- 19. Turkish Get-Up
- 20. Seated Dumbbell Concentration Curl
- Benefits Of Single Arm Over Both Arm Dumbbell Exercises
- Which Muscles Are Targeted In These One Arm Exercises?
- Workout Program For Single Dumbbell Exercises
- Common Single Dumbbell Exercise Questions
- Conclusion
20 Best Single-Arm Dumbbell Exercises
1. One-Arm Dumbbell Floor Press
The one-arm dumbbell floor press will strengthen your chest, shoulders, and triceps creating balance and stability in each arm. This is also a great move to engage your core.
How To Perform:

2. Single Arm Bent Over Row
The DB bent-over row is an excellent compound free-weight exercise. Your upper and mid-back muscles carry most of the load as you lift. Your arm and chest muscles, such as the biceps and pectorals, are also worked in this move.
Related Article - Barbell Row Vs Dumbbell Row
How To Perform:

3. Seated Single Arm Tricep Press
A one-arm tricep extension is an excellent move to target the triceps. It also forces you to engage your core.
How To Perform:

4. Single Dumbbell Goblet Squats
The Goblet Squat is an excellent lower-body exercise. The goblet squat is perfect practice for proper back squat form. It's a simple movement, but don't underestimate its benefits.
How To Perform:

5. Single-Arm DB Snatch
Single Arm Dumbbell Snatches will improve your power, skill, coordination, strength, and conditioning. It's also much safer and more beginner-friendly than the barbell snatch.
How To Perform:

6. Core Twist
The core twist has an intense focus on the abs. You can straighten your arms to increase the difficulty. Once you're comfortable, you can speed up the move. To make the movement more challenging, do it in a seat position while leaning back.
How To Perform:

7. Bulgarian Split Squat
The Bulgarian split squat is an excellent exercise that will develop your quads, hip flexors, hamstrings, glutes, and back.
Further Reading - Bulgarian Split Squat Substitutes
How To Perform:

8. Single Arm DB Step-Up With Press
Step-ups increase leg strength and activate muscle groups throughout your entire lower body. Your quadriceps, hamstrings, glutes, and adductors are all activated. Adding the SA DB press adds core stability and works the muscles in your arms and shoulders.
If you don't have a plyo box or other stepping surface, check out our guide to the best step up alternatives!
How To Perform:

9. Dumbbell Glute Bridge
The dumbbell glute bridge is a great accessory exercise to perform before or after main strength work to increase glute development.
Related Article - Best Dumbbell Glute Exercises
How To Perform:

10. Single-Arm Overhead DB Press
The single-arm dumbbell overhead dumbbell press is great for shoulder strength. It also works your core muscles, most notably, the anterior core.
How To Perform:

11. Single-Arm DB Chest Press
The single-arm dumbbell chest press is an excellent move to strengthen your chest and arms. It has greater demands on balance and stability than a regular dumbbell bench press because your body has to resist the urge to rotate on the bench.
How To Perform:

12. Dumbbell Sumo Squat
The dumbbell sumo squat will strengthen and tone your quads, hamstrings, glutes, and lower back. It will also help build your arms as well.
How To Perform:

13. Single-Arm Arnold Press
The Arnold press is a comprehensive exercise that builds your shoulder muscles. The movement of an Arnold press activates all three of the deltoid muscles in your shoulder.
This exercise was popularized by the one and only legend of bodybuilding Arnold Schwarzenegger. If you're in need of some motivation, jump over to our page on the best fitness quotes from Arnold.
How To Perform:

14. Suitcase Lunge
The suitcase lunge makes the structures of the knees, hips, and trunk work hard to remain neutral. You'll want to twist and lean to counter the load, but the benefits come from staying neutral.
How To Perform:

15. Sit-Up to Press
Add dumbbells to the mix to amp up your sit-ups for a total body exercise. This will fire up your shoulders and chest with the added resistance of the pressing motion. It also increases the intensity in your abdominals.
How To Perform:

16. Dumbbell Burpees
Burpees are a full-body move that combines cardio with strength training. Adding dumbbells allows you to get even more out of the exercise.
Read Also - Burpees Alternative Exercises
How To Perform:

17. Bench-Supported Single-Arm Row
The bench-supported single-arm row will isolate your lower back, upper back, and lower traps. It also strengthens your core, biceps, and shoulders.
How To Perform:

18. Single-Leg Deadlift
The single-arm deadlift works the hamstrings, buttocks, and lower back muscles. Using one arm to perform a deadlift creates more force on each side of the body than you can produce when you use both arms.
How To Perform:

19. Turkish Get-Up
The Turkish Get-Up is a full-body exercise that challenges your endurance, mobility, and core strength.
How To Perform:

20. Seated Dumbbell Concentration Curl
Dumbbell concentration curls are an isolation movement targeting your biceps. Your trapezius, obliques, Levator scapulae, Erector spinae, and wrist flexors are also utilized.
How To Perform:

Benefits Of Single Arm Over Both Arm Dumbbell Exercises
We're all used to training with weights in both hands. Whether it's a barbell or a set of dumbbells, using both hands comes naturally. But, if you always train with weight in each hand, you could be missing out.
With single-arm dumbbell exercises, you can reap significant benefits that you can't get with traditional two-arm training. First, when you train with just one arm, you will find yourself leaning away from the weight or leaning into it. When you resist the urge to lean, your core is forced to engage to stabilize your body. This gives you an excellent core workout, no matter what move you're doing.
And if you are looking to gain size and strength, single-arm training is perfect. When you train one arm at a time, the sets take twice as long to complete. This doubles your muscle's normal time under tension, allowing for faster gains.
Which Muscles Are Targeted In These One Arm Exercises?
With single-arm dumbbell exercises, you can target any muscle you'd target using two dumbbells. For example, you can target your chest, core, back, triceps, and more.
Workout Program For Single Dumbbell Exercises
The best thing about a single-arm dumbbell workout is that they are easy to perform, and all you need is a single dumbbell. And you don't need to invest a lot of time in the workout. An hour a day, 3-5 days a week, will get you outstanding results. And remember, before you start an exercise program, always consult with a doctor.
Below is a sample single-arm dumbbell workout program you can follow.
Upper body Single-Arm DB Moves:
Lower Body Single-Arm DB Moves:
All of these moves will engage your core, so it isn't necessary to isolate your core. Perform the upper body moves one day and the lower body moves the next. Add in rest days and cardio days, and with dedication and consistency, you will see the results you want.
Common Single Dumbbell Exercise Questions
Can I gain muscle with one arm dumbbell workouts?
You can absolutely gain muscle with single-arm dumbbell workouts. Any single-arm dumbbell performed safely and correctly, paired with proper nutrition, will aid in gaining muscle. They may even help you gain faster than working with two dumbbells.
How many reps should I do to build muscle?
There's not a set amount of reps you should do to build muscle. It all depends on your goals and your current fitness level. If you aren't able to lift heavy, you need to do more reps. If you can lift heavy, you don't need to perform as many reps to build muscle.
What exercises can I do with 1kg dumbbells?
Since 1kg dumbbells are so lightweight, you do almost any exercise with them. If 1kg is too light, you will need to do a lot of reps or increase your weight. Overhead presses are usually done with lighter weights, so 1kb dumbbells would be perfect.
What should the dumbbell weight be for a beginner?
It depends on the beginner. Everyone is different, so not everyone will be able to lift the same amount on day one. Never try to follow a cookie-cutter approach to working out. Instead, you should figure out what works for you and your body.
Conclusion
Adding variety to your workout keeps things fresh and is more likely to keep you motivated and working out. The single-arm dumbbell workouts we talked about above are a great way to shake things up and try something new. And if you like them, any one of them could be a new staple in your exercise routine.
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Last Updated on January 13, 2023