This physical exercise is intended for all fitness levels, as you’ll step by step increase the weight of the dumbbell as you get stronger. This dumbbell workouts will help improve overall body fitness at home.

While there is nothing wrong with doing bodyweight-only workouts at home, you’ll get even better benefits if you add just a single dumbbell to your workout arsenal. The addition of one dumbbell will not only add variety to your workouts; it will also make training more productive.

For this physical exercise, do all the reps on your left side before resting for a moment and then repeating the exercises on your right. This will help identify and fix and left to right strength imbalances.

The 10 Best Single Dumbbell Workouts Plan

Here are some of 10 best single dumbbell workouts plan that you can perform while staying at home.

1. Goblet Squats

Legs workout are most important training  of Goblet squats are a very useful alternative to barbell squats. Typically done with a kettlebell, you can also do this exercise with a dumbbell. Goblet squats work all your lower body muscles, especially your quads.

Reps: 15 -20

2. Single Arm Dumbbell Curl

This exercise is usually done using a dumbbell in each hand, but that doesn’t mean that’s the only way to do it. This single weight version should be just as effective.

Reps: 10 per side

3. One-Arm Triceps Extension

Sit perfectly upright on a workout bench and grab a dumbbell with one hand. Holding the dumbbell, lift your arm slightly behind your head with your elbow bent. Extend your elbow until your arm is straight overhead. Perform 10 reps with one arm before switching to the other to round out the set.

Reps: 10 per side

4. Single Dumbbell Chest Press

You can also take your non-weighted hand to the body, placing it on the stomach or oblique. It is key to not grab the bench with that arm as that will decrease the need for your core, hips, and glues to create stability via muscle contractions. I personally recommend that you keep the non-weighted hand fully extended and flexed at the top of the bench press position to help created maximal back tension and stability.

Reps: 12 per side

5. Russian Twists

he Russian twist is a classic abs exercise that also targets your oblique or waist muscles. It’s not clear why this exercise is called the Russian twist, but it’s challenging, effective, and provides a welcome change from sit-ups and crunches. This is the last exercise in your first mini-circuit.

Reps: 15 per side

6.  Sumo Deadlifts

Your second mini-circuit starts with wide-stance sumo deadlifts. As well as working your quads, hamstrings, and glutes, this one dumbbell exercise also targets your inner and outer thighs.

Reps: 10 per side

7. Renegade Row With Push-up

it’s hard to find a better option than the Push-Up to Renegade Row.  The Row helps with postural issues, increases back, biceps and forearm hypertrophy, and also builds the anti-rotational core strength many people lack. Now who wouldn’t want all of that in one exercise?

Reps: 10 per side

8. Wood-chop

The woodchop is a fantastic functional core exercise. Your abs and obliques are working overtime as you twist and lift, and the overall movement of the exercise means the core strength benefits created will translate to everyday activities and sports. If you’re a golfer, the woodchop should definitely be part of your regular training routine.

Reps: 10 per side

9. Reverse Lunge With Twist

The lunge is a great lower body exercise, it strengthens the glutes and legs and it improves the flexibility of the hips. Adding the twist to this movement forces you to engage your core and work on your abs and obliques at the same time. Performing the lunge while holding and rotating a dumbbell from right to left engages the quads, glutes, and core while improving balance and proprioception, though using this equipment is not required.

Reps: 15 per side

10. One Arm Row

Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended). Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed. Try to keep your back straight throughout. Only the arm should move.

Reps: 10 per side