Can you have a good workout with just one dumbbell? You bet! You don’t need fancy equipment to achieve a solid pump. Dumbbells may be small, but they’re mighty muscle-builders. If you have an adjustable one, it’s even better.

In this guide, we’ll focus on one dumbbell workout for the upper body. Using a single dumbbell not only simplifies your routine but also challenges your core. The imbalance created by using one dumbbell forces your core muscles to engage more, helping you build stability and strength.

All the exercises in this guide target the upper body. For lower-body workouts, check out our dumbbell leg workout. 

For even more upper body exercises, look at our upper body dumbbell workout, which includes fantastic moves for your back, chest, and shoulders.

8 Best One Dumbbell Workouts

One dumbbell workout allows you to work your muscles unilaterally, meaning you work one side at a time. This approach allows you to focus on each side and determine if you have any weaknesses in a particular area. 

Dumbbell Single-Arm Bent-Over Row

The dumbbell single-arm bent-over row is an excellent move for your upper body. It primarily targets the latissimus dorsi, located on your back, and rhomboids found between your shoulder blades. This exercise helps build a strong, defined back while engaging your core for stability and indirectly working your biceps.

The benefits of this exercise go beyond just looking good. It improves posture and enhances pulling strength for everyday activities. This exercise can help you lift groceries or move furniture with greater ease. It’s also great for maintaining upper body strength as you age. 

How To Do

1. Stand next to a bench and place your right knee and hand on it for support.
2. Hold a dumbbell in your left hand, letting it hang towards the floor.
3. Keep your back straight and parallel to the ground, engaging your core.
4. Pull the dumbbell up towards your hip, squeezing the upper-back muscle.
5. Lower the weight back to start slowly.
6. Complete your set, then switch sides and repeat.

Tips

• Maintain a straight line in your back throughout the movement.
• Control the dumbbell on the way down for better muscle engagement.
• Keep your non-working arm straight for balance and stability.
• Breathe steadily: exhale as you lift, inhale as you bring it down.

Optimal Sets & Reps

Dumbbell Single-Arm Tricep Extension

The dumbbell single-arm tricep extension is a great exercise for toning and strengthening your upper arms. It primarily targets the triceps brachii, which are located at the back of your upper arms. This exercise is particularly effective for combating the dreaded bat wings or saggy arms.

Unfortunately, as we age, our muscles naturally lose mass and strength. Research shows that muscle mass decreases by about 1% per year from middle age. In severe cases, this can lead to nearly 50% of muscle mass loss by the eighth or ninth decade of life.

The dumbbell single-arm tricep extension helps counteract this process. It strengthens and tones your upper body, particularly your arms. Additionally, it enhances shoulder mobility by requiring you to lift your arms overhead.

How To Do

1. Sit with your back straight and core engaged on a bench or chair.
2. Hold a dumbbell and raise it overhead, palm facing in.
3. Keep your upper arm steady, and lower the dumbbell behind your head.
4. Extend your arm back up to the starting position, focusing on your triceps.
5. Complete your set, then switch arms and repeat.

Tips

• Keep your elbow pointing towards the ceiling.
• Control the weight as you lower it to maximize muscle engagement.
• Avoid swinging or using momentum; focus on slow, controlled movements.
• Remember to breathe: exhale as you extend your arm, inhale as you lower.

Optimal Sets And Reps

Dumbbell Single-Arm Overhead Press

The dumbbell single-arm overhead press is an awesome compound movement for building upper body strength. This exercise primarily targets the shoulder muscles, particularly the deltoids, while also engaging the triceps and upper chest. The compound nature of this movement means it works multiple muscle groups at once, making it efficient for strength training.

One key benefit of this exercise is its impact on core strength. As you press the weight overhead with one arm, your body must stabilize itself. This engages your core muscles, especially the obliques (the sides of the core), to maintain balance throughout the movement.

When using heavier weights, the core engagement intensifies. Your midsection works harder to keep your body stable during each repetition. This makes the exercise an excellent choice for both shoulder and core development. 

How To Do

1. Stand with feet hip-width apart, holding a dumbbell right in front of your shoulder with one hand.
2. Engage your core and your neck straight.
3. Press the dumbbell up above your head, fully extending your arm.
4. Pause briefly at the top of the movement, ensuring your core stays engaged.
5. Lower the weight back to your shoulder with control.
6. Complete all your reps within that set, then switch arms and repeat.

Tips 

• Keep your core tight, particularly when pressing up for stability.
• Avoid arching your back as you press the weight overhead.
• Focus on a controlled, steady pace rather than rushing through reps.
• Remember to breathe: exhale as you press up, inhale as you lower.

Optimal Sets And Reps

Dumbbell Standing Single-Arm Tricep Kickback

The dumbbell standing single-arm tricep kickback is an excellent isolation exercise for targeting the triceps. This movement primarily works the lateral head of the triceps muscle. It’s particularly effective for sculpting and toning the back of your upper arms.

In daily life, we tend to use our biceps more frequently than our triceps. Strengthening triceps through exercises like this can lead to more balanced arm strength and development. As an isolation exercise, tricep kickbacks are very effective for muscle development, contributing to more defined and sculpted arms.

How To Do

1. Stand with one foot forward and one foot back, holding a dumbbell on the side of the leg that is moved back.
2. Hinge forward at the hips, keeping your back straight and knees slightly bent.
3. Bring your upper arm close to your ribcage and parallel to the floor.
4. Keeping your upper arm still, extend your forearm only at the elbow until your arm is straight.
5. Pause briefly at the top, focusing on squeezing your tricep on the working arm.
6. Lower the weight back to start slowly.
7. Complete your set, then switch arms and repeat.

Tips 

• Keep your upper arm stabilized throughout the movement.
• Focus on moving only your forearm to isolate the tricep.
• Avoid swinging or using momentum; maintain controlled movements.
• Remember to breathe: exhale as you extend, inhale as you lower.
• Keep a slight bend in your knees to protect your lower back.
• Avoid bouncing or moving your body.

Optimal Sets & Reps

Dumbbell Single-Arm Floor Press

The dumbbell single-arm floor press is a simplified variation of the classic chest press. This version is convenient when you don’t have a bench or a barbell. This exercise primarily targets the chest muscles, triceps, and anterior deltoids (front of shoulders). 

While the limited range of motion may be considered a drawback for some, it can benefit others. For individuals recovering from shoulder injuries or those with limited mobility, this exercise works the chest without overstressing the shoulder.

How To Do

1. Lie on your back with your knees bent and feet flat on the floor.
2. Hold a dumbbell in one hand, arm bent at a 90-degree angle, pointing towards the ceiling.
3. Press the dumbbell straight up until your arm is fully extended and in line with your chest.
4. Slowly lower the weight back down until your upper arm touches the floor.
5. Complete your set, then switch arms and repeat on the other side.

Tips

• Keep your wrist straight and aligned with your forearm throughout the movement.
• Focus on tensing your chest muscles as you press the weight up.
• Breathe steadily: exhale as you press up, inhale as you lower.
• Place your free hand on the floor firmly for stability.

Optimal Sets And Reps

Dumbbell Single-Arm Floor Fly

The dumbbell single-arm floor fly is a variation of the chest fly exercise typically performed on a bench. Unlike the floor press, which involves pushing, this exercise focuses on a wide, arcing movement. It primarily targets the pectoral muscles, particularly the upper portions of the chest.

While the floor press emphasizes the triceps and anterior deltoids, the fly motion isolates the chest more. 

Due to the mechanics of this exercise, you will most likely need to reduce the weight. The fly movement creates a more extended lever arm, changing muscles’ activation. This increases torque, or rotational force around a pivot point, on your shoulder joint, making it more challenging.

This exercise stretches the pectorals at the bottom and contracts them through the lifting phase. The floor provides stability and limits the range of motion, reducing shoulder strain.

This exercise can also contribute to stronger forearms as it engages those muscles. If you want a more targeted workout for your forearms, check out these forearm dumbbell exercises.  

How To Do

1. Lie on your back with your knees bent and feet flat on the floor.
2. Hold a dumbbell in one hand, with your arm extended to the side at chest level.
3. Keep a slight bend in your elbow, and raise the dumbbell in an arc motion until it aligns with your mid-chest.
4. Slowly bring the arm back towards the floor, controlling the descent.
5. Complete your set, then switch arms and repeat.

Tips

• Focus on using your chest muscles to lift the weight, not your arm.
• Keep your back flat on the floor and avoid arching during the exercise.
• Breathe steadily: exhale as you lift, inhale as you lower.
• Start with a lighter weight to perfect your form before increasing.
• If you feel strain in your shoulders, reduce the range of motion. 

Optimal Sets And Reps

Dumbbell Single-Arm Upward Fly

The dumbbell single-arm upward fly is an effective exercise for targeting multiple upper-body muscles. This variation involves an upward and slightly inward arcing motion across the front of your body. It primarily engages the shoulder muscles and the upper chest.

This exercise works the clavicular portion of the pectoralis major, also known as the upper chest. The upward, inward motion effectively activates these muscle fibers. Additionally, it targets the anterior deltoids (front shoulder muscles), enhancing overall shoulder development.

The upward motion against gravity creates significant tension in both the deltoids and the upper chest. This dual engagement makes it excellent for building shoulder strength and improving upper chest definition. 

How To Do

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2. Start with the dumbbell at your side.
3. Raise the dumbbell upward and slightly inward in an arcing motion across your body, with your palm facing you.
4. Continue until your arm is at shoulder height.
5. Pause briefly at the top, feeling the contraction in your upper chest and front deltoid.
6. Slowly lower the weight back to the starting position.
7. Complete your set, then switch arms and repeat.

Tips

• Maintain a slight bend in your elbow throughout the movement to protect your joints.
• Focus on using your upper chest and shoulder muscles to lift the weight, not momentum.
• Keep your core engaged, and avoid swinging your body during the exercise.
• Breathe steadily: exhale as you lift, inhale as you bring the weight back down.

Optimal Sets And Reps

Dumbbell Incline One-Arm Press

The dumbbell incline one-arm press is a powerful variation of the traditional incline bench press. This exercise primarily targets the upper chest and anterior deltoids. It’s performed on a bench set at a 30-degree angle.

At this 30-degree incline, the exercise effectively targets the clavicular head of the pectoralis major. This angle is optimal for upper chest development. Increasing the bench angle beyond 30 degrees shifts more focus to the anterior deltoids.

Performing this exercise unilaterally engages your core for stability and balance. It allows you to focus on each side independently, helping to address muscle imbalances. 

How To Do

1. Set an adjustable bench to a 30-degree incline to focus on the upper chest.
2. Sit on the bench with a dumbbell in one hand, resting on your thigh.
3. Lie back and bring the dumbbell to your shoulder, palm facing forward.
4. Press the dumbbell up until your arm is straight.
5. Bring the weight down to the starting position with control.
6. Complete your set, then switch arms and repeat.

Tips

• Maintain control of your torso throughout the movement to maximize muscle engagement.
• Resist tilting the torso to the side of the working arm.
• Focus on using your upper chest muscles to lift the weight, not just your shoulder.
• Breathe steadily: exhale as you press up, inhale as you lower.

Optimal Sets And Reps

Best One-Dumbbell Workout Routine

Below, you will find a great upper-body one-dumbbell workout to target all different muscle groups. 

Benefits Of One-Dumbbell Workouts

One dumbbell workouts offer quite a few surprising advantages that make them an excellent choice for strength training. From muscle building to convenience, these workouts provide a fuss-free strength training solution. Let’s explore the three key benefits in more detail below.

Build Strength And Muscles

A one-dumbbell workout can be very effective in building lean muscle mass, just like two dumbbell or machine workouts. The key is to use a dumbbell with the appropriate weight for your fitness level. If you have an adjustable dumbbell, you can challenge your muscles to increase your strength and hypertrophy (increase in muscle).

Focusing on one side at a time allows you to identify any imbalances in your upper body. This awareness allows you to work harder on your weaker side. Such imbalances often go unnoticed when using machines or cables.

Easily Accessible

One dumbbell workouts offer the benefit of a full-body workout without complicated or bulky equipment. A single dumbbell is compact and can be stored away even in small spaces. This makes it ideal for those living in apartments or with limited storage options.

You only need a little space to perform a workout with a single dumbbell. Despite its small size, a dumbbell can provide an excellent pump. Consistent one-dumbbell workouts can lead to impressive results over time.

Work The Core

Working one side at a time with weight engages your core more intensely than bilaterally loaded workouts. The weight on one side challenges your balance, forcing your obliques to work hard. This engagement helps maintain proper spine alignment during exercises.

This style of training works your core isometrically, engaging deep core muscles without lengthening or shortening them. Unlike exercises such as crunches or leg raises, one-dumbbell workouts provide constant core activation. This leads to improved overall core strength and stability.

Expert Training Tips To Keep In Mind 

1. Always warm up before your workout to prepare your muscles and joints for exercise.
2. Focus on maintaining proper form throughout each exercise to maximize effectiveness and prevent injury. 
3. Don’t rush your reps, and be mindful of your movements.
4. Start with lighter weights to master the technique before increasing the load.
5. Focus on breathing out when you push and breathing in when you bring the weight back to the starting position. 
6. Challenge yourself by gradually increasing weight or reps as you get stronger.
7. Consult with a medical professional if you have any health issues or past injuries before exercising with weights.

Conclusion

One dumbbell workouts offer a versatile and practical approach to strength training, easily adaptable for various strength levels. By incorporating these exercises into your routine, you can build strength, improve muscle definition, and enhance overall fitness. Remember to focus on proper form and consistency to maximize the benefits of your one-dumbbell workouts.