Last Updated On July 28, 2023
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. Learn the best exercise options and how to incorporate them into your workouts below!
- 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
- Avantages 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.
As the movement trains each arm individually, it's great for fixing any muscular imbalances that you might have developed over the years.
It's a pretty common occurrence, even I had an issue were my right arm was a little weaker than the left.
It's also good for lifters with shoulder issues as it places less strain on the shoulder joints.
Overall, it's a fairly simple movement that's suitable for all ability levels.
Benefits:
- Irons our muscular imbalances.
- Suitable for all abilities.
- Doesn't require a lot of space.
How To Perform:
- Grab a dumbbell using an overhand grip and lie flat on your back.
- Bend your knees, keeping your feet planted on the floor.
- Fully extend your free arm and put your palm flat on the floor.
- Extend the arm holding the dumbbell outward, bringing the elbow to a 90-degree position, your triceps resting on the floor, holding the dumbbell above your chest.
- Exhale and engage your core while pressing the weight toward the ceiling.
- Pause, retract back to starting position, and switch arms.
Tips From A Trainer!
- If you want to ease the pressure on your shoulders even further, use a hammer grip (neutral grip) during this exercise.
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.[1]
I like this dumbbell movement as it's brilliant for growing muscles in your upper back. If you want a V-shaped torso, this exercise will help you achieve it.
You can check out our article where we reviewed and compared the best adjustable dumbbells for a reasonable price. Our goal was to find the best options that you can store anywhere in your home or in the back of your car.
Benefits:
- Helps fix muscular imbalances.
- Strengthens your scapula.
- Develops a strong upper back.
How To Perform:
- Stand with your feet shoulder-width apart and grab a dumbbell in one hand with a neutral, overhand grip.
- Bend forward at the hips until your midsection is almost parallel with the ground.
- Lift your elbows up toward your torso until they are parallel with your back. Pull your shoulder blades back through the movement.
- Lift the dumbbell up toward your chest.
- Pause when your elbows align with your torso, then lower the dumbbell back to the starting position.
- Repeat with the other arm.
Tips From A Trainer!
- Keep your body square to the floor during the movement. You don't want to be rotating from the hips during each rep, this will place unnecessary force on your lower back and will reduce the work your lats do.
Related Article - Barbell Row Vs Dumbbell Row
3. Seated Single Arm Tricep Press
A one-arm tricep extension is an excellent move to isolate the triceps. It works your triceps through a large range of motion, providing you with the stimulus needed to make your arms grow.
I've been a fan of this dumbbell exercise for years as it's relatively simple to perform, making it ideal for all ability levels.
As with other single arm dumbbell movements, this exercise allows you to iron out any muscular or strength imbalances that your body has.
Benefits:
- Works each arm separately.
- Isolates your triceps.
- Great for all ability levels.
How To Perform:
- Sit on a bench with a dumbbell in one hand.
- Lift the dumbbell up, so it's at shoulder height, and extend your arm up over your head.
- Turn your wrist until the palm of your hand is facing forward, and your pinkie is facing the ceiling.
- Lower the dumbbell behind your head slowly, holding your upper arm stationary. Inhale as you lower the dumbbell and pause when your triceps are fully extended.
- Flex your triceps and return to the starting position. Repeat the move with the other arm.
Tips From A Trainer!
- Keep your elbow close to your head, this will make the movement stricter so your triceps work harder.
4. Single Dumbbell Goblet Squats
The Goblet Squat is an excellent lower-body exercise. The goblet squat is ideal if you want to place less stress on your lower back.
As the movement is front loaded, it'll work your quads more than the traditional back squat. And trust me, they're brilliant if you want HUGE quads (like I do).
It's a simple movement and can be performed almost anywhere as you don't need much space at all.
benefits:
- Minimal space required.
- Less strain on your lower back.
- Ideal for all ability levels.
How To Perform:
- Hold the top of the dumbbell with both hands in an underhand grip with your wrists facing each other.
- The top of the dumbbell should be just under your chin, and the bottom should be touching your stomach.
- Lower yourself into a squat, keeping your knees behind your toes and your butt back.
- Keep your chest up and your shoulders back, keeping the dumbbell touching your stomach.
- When you reach the bottom of the squat, your thighs should be parallel to the floor, and your elbows should be barely touching the insides of your thighs.
- Drive up through your heels, with your knees out, chest up, and butt back.
Tips From A Trainer!
- Keep your elbows pushed as far forward as you can get them. This will help you maintain a more upright position.
5. Single-Arm DB Snatch
Single Arm Dumbbell Snatches will improve your power, skill, coordination, strength, and conditioning.
It's a more beginner-friendly version of the barbell snatch, so if you're new to lifting, this could be a good option for you. However, it's still a complex movement and it's crucial that you use the right form.
I've often used this movement with clients who're looking to improve their explosive power for sports. It actively engages your entire body and provides one hell of a workout.
benefits:
- It uses your whole body.
- Develops power and strength.
- Easier to learn than the barbell snatch.
How To Perform:
- Grab a dumbbell in your right hand.
- Put your hips back and bend your knees. With your right arm straight, lower the dumbbell to the floor.
- Keep your chest up, push your hips forward, and pull your shoulders and chest up and back.
- Keep the dumbbell close to your body, pull your right elbow up, pulling the dumbbell up until you catch it at shoulder level.
- Keep your legs straight and glutes squeezed, and press the dumbbell straight up above your head.
- Lower the dumbbell to your shoulder, then to waist level, and repeat with the other arm.
Tips From A Trainer!
- Add this to the end of your workout (using a lighter weight) for a high rep finisher. It'll get your heart racing while developing muscular endurance.
Related Article - Are Dumbbells Enough To Build Muscle?
6. Core Twist
The core twist has an intense focus on the abs. It's great for all ability levels as you can adjust the difficulty as and when you need to.
I like this core movement as you don't need much equipment and you can pretty much perform it anywhere.
Whether you're in your home gym, hotel, garden, or elsewhere, so long as you've got access to a dumbbell, you're good to go.
Benefits:
- Minimal space required.
- Actively engages your core.
How To Perform:
- Stand with your knees slightly soft with a dumbbell at chest level.
- Stabilize your pelvis as you rotate your rib cage right and left. This is one rep.
- Keep your abs pulled toward as you twist from side to side.
Tips From A Trainer!
- To make the movement more challenging you can straighten your arms (lengthening the leaver) or bring your arms closer to your body to make it easier.
7. Bulgarian Split Squat
The Bulgarian split squat is an excellent exercise that will develop your quads, hip flexors, hamstrings, glutes, and back.[2]
As it works each side of your body separately, it's useful for ironing out any muscular imbalances that you may have developed over the years.
The Bulgarian split squat is also great at increasing your knee stability, so if you've suffered a knee injury you might be able to use this movement as part of your rehab (always seek professional advice before attempting to rehab an injury).
If you can't perform this exercise for some reason you can try Bulgarian split squat alternatives.
benefits:
- Helps fix muscular imbalances.
- Brilliant for knee stability.
How To Perform:
- Start in a split stance position while holding a dumbbell in one hand by your side with a neutral grip.
- Put your back foot on a bench to increase the range of motion.
- Flex the front knee and descend until the back knee touches the ground beneath your hip.
- Drive through the front foot and extend the knee as you return to the starting position.
- Repeat on the other side.
Tips From A Trainer!
- Place a weighted plate under your lead leg to increase the range of motion of the movement. You'll achieve a greater stretch in the hamstrings and glutes.
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 single arm dumbbell press increases the need for core stability while working the muscles in your arms and shoulders. It's pretty much a full body movement.
If you don't have a plyo box or other stepping surface, check out our guide to the best step up alternatives.
benefits:
- Uses your whole body.
- Develops core stability.
How To Perform:
- Hold a dumbbell in one hand and place the same foot on a bench.
- Quickly step up, driving the knee to hip height.
- In the same motion, press the dumbbell overhead, directly above your shoulder joint.
- Repeat on the other side
Tips From A Trainer!
- If you don't have a plyo box available, try using your stairs. But, be careful if you do this, always put your safety first.
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.
As the glute bridge increases your glute development, it's a brilliant exercise for lower back injury prevention. I always say "a stronger posterior chain leads to less injuries".
I used the glute bridge as part of my lower back rehab when I pulled it. It turned out that the issue stemmed from my glutes misfiring, so strengthening my glutes was a must.
benefits:
How To Perform:
- Lie down on your back and fold your legs at a 45* angle .
- Put the dumbbell on your upper thigh.
- Push your hips towards the ceiling and slowly return to the starting position.
Tips From A Trainer!
- If you want to increase the challenge, place your feet on a box or elevated platform. Doing so will increase the range of motion that your glutes need to move through.
Related Article - Best Dumbbell Glute Exercises
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.
I'm a fan of this dumbbell movement as it's brilliant at fixing muscle imbalances. If you've found that one arm is stronger during a barbell press (like military press), then this movement could help.
benefits:
- Works each arm individually.
- Helps develop core strength.
How To Perform:
- Stand and hold a dumbbell just outside of your shoulder.
- Keep your arm bent and your palm facing in.
- Your feet should be shoulder-width apart, and your knees slightly bent.
- Brace your core and maintain it throughout the entire exercise.
- Press the weight overhead until your arm is completely straight.
- Keep your shoulder down.
- Lower the dumbbell back to the starting position and repeat on the other side.
Tips From A Trainer!
- If you're on the move and don't have a dumbbell, you can use a resistance band instead. It's a great option if you're traveling or in an office.
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.
As with most other single sided dumbbell movements, it's great for ironing out muscular imbalances.
Benefits:
- Helps improve muscle imbalances.
- Places greater demand on your core.
How To Perform:
- Sit on a bench with a dumbbell resting on your thigh.
- Bring the dumbbell to your shoulder and slowly lie down on the bench.
- Keep the dumbbell at your shoulder with a neutral grip.
- Maintain a slight arch in your back and keep your feet planted on the floor with your shoulder blades retracted.
- Hold the arm without a dumbbell straight out to your side.
- Brace your core and push the dumbbell overhead.
- Slowly bring the dumbbell back down to your shoulder.
- Repeat with the other arm.
Tips From A Trainer!
- If you don't have a bench available, try this movement on the floor. It'll have a shorter range of movement, but will still help you develop your chest and triceps.
12. Dumbbell Sumo Squat
The dumbbell sumo squat will strengthen and tone your quads, hamstrings, glutes, adductors, hip flexors and lower back. It will also help build your arms as well.
While this is a good squat variation to include in your workout, I recommend you only attempt this exercise if you're more advanced.
I'm a HUGE believer in beginners mastering the basics first such as the regular dumbbell squat.
Benefits:
- Develops your adductors and hip flexors.
- Great for more advanced lifters.
How To Perform:
- Stand with your feet a little wider than shoulder length apart, toes pointing out, holding a dumbbell in front of the chest.
- Bend your knees slowly, lowering your hips so your thighs are parallel with the floor.
- Keep your weight back in your heels.
- Stand back up, completely strengthening the legs and squeezing the glutes at the top of the movement.
Tips From A Trainer!
- Aim to keep your weight evenly distributed over your whole feet. This will ensure all of your leg muscles are correctly engaged.
Related Article - Most Effective Dumbbell Back Exercises
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, making it a brilliant movement to add to any routine.
This exercise was popularized by the one and only legend of bodybuilding Arnold Schwarzenegger... And he was pretty BIG back in the day.
Benefits:
- Develops all three deltoid heads.
- Minimal space required.
How To Perform:
- Grab a dumbbell and stand with your feet hip-width apart with a slight bend in your knees.
- Hold the dumbbell slightly above your shoulder with your palm facing your body and your upper arm close to your ribcage.
- Start the upward movement by moving your elbows out wide and away from your body. As your palms begin to face forward, press the dumbbells overhead.
- At the top of the move, your arms should belong with a slight bend in your elbows, and your palms should be facing forward.
- Start the downward movement by bending your elbows and pulling with your lats.
- In one smooth motion, rotate your arms until your palms face your body.
- Your upper arms should return to the starting position close to your ribcage.
Tips From A Trainer!
- If you're seated and can feel shoulder pain, try decreasing the angle of the bench slightly. By doing so you can relieve some of the pressure on your shoulder joints.
14. Suitcase Lunge
The suitcase lunge makes the structures of the knees, hips, and trunk work overtime as they try to keep your body stable. You're body will want to twist and lean to counter the load, but the benefits come from resisting it.
This dumbbell exercise is excellent at developing core stability and I highly recommend it to any lifters who play sports like football, soccer, golf, tennis, boxing, and more.
Benefits:
- Increases core stability.
- Uses your whole body.
How To Perform:
- Grab a dumbbell and hold it to your side like a suitcase.
- Perform alternating lunges keeping your body neutral.
- Switch the weight to the other hand and do the same number of alternating reps.
Tips From A Trainer!
- Maintain a hip-width stance so you don't lose balance. The last thing you want to do is lunge like you're on a tight rope.
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.
While it's a brilliant dumbbell movement, I do think it's rather complex for beginners and that you'd be better off by splitting this movement into two exercises to maximize the benefits of them both.
benefits:
- Works your whole body.
- Doesn't require a lot of room.
How To Perform:
- Start on your back with bent knees and feet firmly on the mat.
- Keep your elbows bent with the dumbbell resting above your chest.
- Bring your head, neck, and shoulder off the mat like a traditional sit-up.
- Then extend your arms out and long-press the dumbbell forward.
- Slowly return back to the mat.
Tips From A Trainer!
- Give your body an additional challenge by super setting this movement with the plank. Your shoulders and abs will be screaming for you to stop.
Related Article - Compound Dumbbell Exercises For Total Body
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.
Whoever created this exercise needs therapy, burpees are hard enough, right?
But, if you want a challenge, try this one out. I dare you.
However, if you're a beginner, then I suggest you take a look at burpee alternative exercises that will hit the same areas of your body.
Benefits:
- Works your whole body.
- Brilliant for more advanced lifters.
How To Perform:
- Start in a standing position and lay a dumbbell in front of you horizontally.
- Bend over and lower your hands to the ground with your feet hip-width apart.
- Jump your feet back into a high plank.
- Lower your chest to the ground, and then raise your chest back up.
- Jump your feet back to your hands.
- Stand back up, keeping your spine straight and thrusting forward slightly from the hips.
- Jump over the dumbbell, and then turn to face the dumbbell.
- Repeat the move.
Tips From A Trainer!
- What's that? You want another challenge? Try adding a shoulder press at the top of the movement. It's a killer.
17. Bench-Supported Single-Arm Row
The bench-supported single-arm row will isolate your upper back, and lower traps. It also strengthens your core, biceps, and shoulders.
This was one of the first exercises I performed for my lats when I was a teenager. It works incredibly well no matter if you're a beginner or more advanced lifter.
benefits:
- Isolates your lats.
- Works each side separately.
How To Perform:
- Put a dumbbell on both sides of a flat bench and place your right knee on the end of the bench
- Bend at the waist until your upper body is parallel to the floor.
- Put your right hand on the bench in front of you for support.
- Grab a dumbbell with your left hand with an overhand grip.
- Keep your lower back straight and pull the dumbbell straight up to the side of your chest.
- Keep your upper arm close to your side.
- Pause for a second at the top and squeeze your back muscles.
- Return to the start position.
Tips From A Trainer!
- Try varying the finishing position of this movement. You can lift the dumbbell to your hips or upper ribs. Doing so will emphasize certain areas of your back, giving you well rounded development.
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.
Your body also has to work super hard to keep you stable.
I recommend beginners give this movement a miss and attempt the regular dumbbell deadlift instead.
benefits:
- Great for more advanced lifters.
- Works each side of your body separately.
How To Perform:
- Stand straight with your feet shoulder-width apart.
- Hold a dumbbell in your right hand by your side and rest your left hand at your side.
- Keep your knees and back straight as you bend your hips and lower the dumbbell between your legs toward the ground.
- Reverse the move and stand up, bringing the dumbbell back to your side.
- Repeat with the other side.
Tips From A Trainer!
- Struggling to balance? Try performing the B-stance deadlift instead. Simply place one foot so your toes are inline with the other foot's heel. Then perform your deadlift.
19. Turkish Get-Up
The Turkish Get-Up is a full-body exercise that challenges your endurance, mobility, and core strength.
As far as movements go, this one is super complex and takes A LOT of practice to get it right. I highly recommend you drill the movement without weight several times before adding a dumbbell.
The Turkish get-up isn't for beginners and even some more advanced lifters can struggle with this one.
Benefits:
- Uses your entire body.
- Minimal equipment required.
- Excellent for advanced lifters.
How To Perform:
- Lie on your back, keep your left leg straight, and bend your right leg at the knee.
- Hold a dumbbell in your right hand above your chest, leaving your left arm on the floor.
- Use your core to prop yourself up to a sitting position and push off the floor with your left elbow.
- Slide your left arm out to push off your palm and bridge your hips as high as possible.
- When you're high enough, pull your left foot underneath and your left hand off the floor to kneel.
- Now push yourself off your front and back feet to rise up to a standing position.
- Follow the movements in reverse to return to the starting position and repeat on the other side.
Tips From A Trainer!
- Progress the weight on this exercise slowly. It's a complex movement and using too much weight can make it super challenging.
20. Seated Dumbbell Concentration Curl
Dumbbell concentration curls are an isolation movement targeting your biceps.
I like to use this movement when the preacher curl isn't available, or when I'm lifting at home and don't have access to the preacher curl bench.
As it isolates your biceps, you can really focus on achieving a full range of motion. It's a brilliant movement for all ability levels.
benefits:
- Isolates your biceps.
- Works each arm separately.
How To Perform:
- Sit on the end of a flat bench and lean forward.
- Hold a dumbbell with your right hand, and then place the backside of your upper right arm on the inside of your right thigh. Place your left hand on top of your left thigh.
- Make sure you extend the length of your right arm and dumbbell toward the floor.
- Squeeze your right bicep hard as you curl the bicep toward your left pectoral muscle. Pause for a second or two before returning to the starting position.
- Repeat the desired number of repetitions for your right bicep before switching over to your left.
Tips From A Trainer!
- If you're on the move, you can ditch the dumbbells and use a resistance band for this bicep exercise. It's ideal if you're in a hotel, office, park, or pretty much anywhere.
Avantages 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.
Related Article - Best Dumbbell Cardio Workouts
Common Single Dumbbell Exercise Questions
Yes, 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.
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.
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.
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.
References:
1.https://www.ncbi.nlm.nih.gov/books/NBK545241/
2.https://www.physio-pedia.com/Hip_Flexors
3.https://my.clevelandclinic.org/health/body/21904-hamstring-muscles
