A Full Workout You Can Do With Just One Dumbbell

When it comes to strength training, sometimes we think we need a full rack of equipment to get an effective workout. But the truth is, all you really need is one dumbbell! Whether you’re training at home, traveling, or just want something simple and effective, this workout hits your major muscle groups, challenges your balance, and builds real strength.

The beauty of single-dumbbell workouts is that they force your body to work a little harder. You’ll engage stabilizing muscles, improve core strength, and get creative with movement—all while keeping things simple and efficient.

Here’s a workout you can try today:

The Workout

Format: 3–4 rounds | 10–12 reps each exercise (per side if applicable)

• Goblet Squats

Hold the dumbbell at your chest and lower into a squat. Keep your chest tall and drive through your heels as you rise. Great for building leg and glute strength.

• 1 Arm Rows

With one hand braced on a bench or your knee, row the dumbbell back toward your hip. This move strengthens your back, arms, and posture.

• Lateral Lunge

Step out to the side, sink into your hip, and keep the other leg straight. Holding the dumbbell adds resistance while you target your inner and outer thighs.

• Squat and Press

A powerful combo move! Perform a squat, then press the dumbbell overhead as you rise. This engages your legs, shoulders, and core all at once.

• Plank Dumbbell Pull-Through

Start in a high plank with the dumbbell on one side. Reach across with the opposite hand and drag it underneath you. This challenges your core, shoulders, and stability.

Why This Works

This workout is efficient because it strengthens your entire body in just a handful of moves. You’ll train your lower body, upper body, and core while boosting endurance. Plus, using one dumbbell keeps it accessible—perfect for beginners or anyone with limited equipment.

Final Tip

Don’t underestimate the power of simple training! Next time you think you don’t have “enough” equipment, remember: one dumbbell is all you need to build strength, stability, and confidence.