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Single Dumbbell Training: Exercises and Benefits

INDEX

  1. Dumbbell training: all the benefits
  2. Single dumbbell exercises

Muscle toning is a fundamental step in a complete fitness routine. The exercises useful for this purpose are different but as regards theupper body workout, some of the most suitable are those with dumbbells.

Dumbbell training: all the benefits

Do exercises with external loads such as i dumbbells it’s one way very effective to develop arm and chest muscles, increase endurance and improve sports performance as a whole. Not to mention that these tools are easy to use and within everyone’s reach because, being available with different weights, they can also be used by beginners. Training with dumbbells, and consequently increasing muscle strength, also allows you to carry out normal daily activities more easily that require slightly more than average effort, such as lifting a heavy shopping bag or picking up a child. Finally, resistance exercises would also be associated with a lower risk of falls and disability in over 60s and the maintenance of tone of muscle fibers, always in elderly people.

Single dumbbell exercises

There are several ways to train with the dumbbells. To do it using only one allows you to focus on one side of the body at a time. Here are the best exercises in this category.

Single handlebar deadlift

  • Stand upright, with your feet hip-width apart, holding the dumbbell in your right hand and the corresponding arm along your body.
  • Extend the left arm to the side, bringing it perpendicular to the body.
  • Push the shoulder blades back and down to engage the lats and prepare the core for the effort.
  • Bend your hips back and squat slightly.
  • Keeping your feet planted firmly on the ground, lift your legs to return to an upright position.

Perform 20 repetitions and repeat the exercise on the other side.

To fully train different muscle groups there are free body exercises alternative to the deadlift.

Snatch with single handlebar

  • From a standing position with your feet hip-width apart, hold the dumbbell in your right hand, with your arm along your body.
  • Extend the left arm to the side to help stabilize the body, bringing it perpendicular to it.
  • Push the shoulder blades back and down to engage the lats and prepare the core for the effort.
  • Bend the hips backwards by squatting slightly and bringing the hand with the dumbbell towards the ground, between the feet.
  • Stand up and bring the dumbbell over your head.
  • Hold the position for a second and return to the starting position.

Perform 20 repetitions and repeat the exercise on the other side.

During high traction, be sure to keep your back straight to avoid jerking or other injuries.

Hang Clean with single handlebar

  • From a standing position with your feet hip-width apart, hold the dumbbell in your right hand, with your arm along your body.
  • Extend the left arm to the side to help stabilize the body, bringing it perpendicular to it.
  • Push the shoulder blades back and down to engage the lats and prepare the core for the effort.
  • Squat down to lower the dumbbell just past your knees.
  • Force your legs and forcefully push your arm to bring the dumbbell to your shoulder, keeping the elbow pointing down.
  • Make sure you keep your heels planted firmly on the floor until your knees and hips are fully extended.
  • Hold the position for a second, then return to the starting position.

Perform 20 repetitions and repeat the exercise on the other side.

Squat with a single dumbbell

  • From a standing position with your feet hip-width apart, hold the dumbbell in your right hand, with the corresponding arm along your body.
  • Extend the left arm to the side to help stabilize the body, bringing it perpendicular to it.
  • Push the shoulder blades back and down to engage the lats and prepare the core for the effort.
  • Squat down to lower the dumbbell just past your knees.
  • Force your legs and forcefully push your arm to bring the dumbbell to your shoulder, keeping your elbow pointing down.
  • Make sure you keep your heels planted firmly on the floor until your knees and hips are fully extended.
  • From this position, lower yourself into a squat.
  • Press on your heels to stand up and then lower the dumbbell to the side to return to the starting position.

Perform 20 repetitions and repeat the exercise on the other side.

Single dumbbell burpee

  • Lie on your stomach, keeping your hands close to your chest and the dumbbell on the floor with your left hand.
  • Stretch your legs backward, bending your toes on the ground.
  • Keep the whole body in traction and the core engaged, forming a straight line.
  • Jump high and do a squat, extending your left arm to the side to help stabilize the body.
  • Push your arms and legs and bring the dumbbell over your head.
  • Hold the position for a second and return the dumbbell to the ground.

Perform a number of repetitions commensurate with your training level and repeat the exercise on the other side.

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