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This 15-Minute Home Workout Builds Muscle With Just One Dumbbell
Forget your squat racks and Smith machines – all you need for an all-over session is a single weight
If you're worried that your tickets to the gun show might be rescinded now you can't get to a gym, then breathe easy – all you need to build bigger arms (in fact, to work your entire body) is one dumbbell. Powerlifting and CrossFit athlete and founder of Battle Cancer, Scott Britton, has put together a simple (simple to understand, that is; getting through it is anything but) dumbbell workout that will build muscle at home, even if you've got nowhere to show it off.
The Workout
Targeting the entire body, the following 15-minute workout is split into three sections – each with three exercises – that will hit your arms, your back and your legs. If you've got a set of dumbbells, then pick a weight that lets you finish all your sets and reps without losing form – there's a lot of them, so don't be a hero. If you've just got the one dumbbell and it's too heavy to finish everything off, drop a set or two from each round as needed.
Each section is a mini-circuit, so do one set of each exercise in order, without rest, then repeat. After you've finished off all your sets, take a 60-second breather then move onto the next section. By limiting your downtime, you'll keep your heart rate high which means you'll burn more calories without needing to lift heavier weights. Hurts more, too.
1A: One-arm dumbbell floor press
"The first section works on your core throughout, whilst targeting upper body muscle groups," says Britton. "The single-arm work makes for great muscle building as you have to steady the dumbbell at all times and ensure your movement is tight and controlled throughout."
Sets: 5
Reps: 10 (per arm)
Rest: 0
Lay down with your back on the floor with knees bent slightly. Hold a dumbbell in one arm and bend at the elbow while keeping it tucked into your side. Extend your arm to full lockout with the dumbbell head in line with your chest. Once locked out, return to the bent position. Focus on keeping the dumbbell in a straight line with your fist running parallel with your legs.
1B: Seated shoulder press
Sets: 5
Reps: 10 (per arm)
Rest: 0
Sit on the floor, legs flat in front of you. You can sit with your back against a wall for extra support, if needed. Once in the seated position, raise a dumbbell to your shoulder and extend fully overhead. Focus on keeping the palm in line with your head to keep the dumbbell in the correct position. As you raise the dumbbell overhead to fully lock out your arm, think about engaging your back and sitting straight.
1C: Bent over row
Sets: 5
Reps: 10 (per arm)
Rest: 0 (60s after the final set)
Hold onto a surface with one hand and grab a dumbbell in the other, with your arm fully extended. From that position, bend over slightly until your back is flat – brace yourself with your knee if necessary. From this position, raise the dumbbell using your back muscles and retain a slight bend in the arm to try to bring it to your pocket.
2A: Hammer curl
Section two is all about your upper-body muscles, especially your shoulders and arms. "The deadlift brings your full posterior chain into play and ensuring a neutral back in this position also engages core and builds explosive power," says Britton.
Sets: 5
Reps: 10 (per arm)
Rest: 0
While standing, hold a dumbbell with your arm fully-extended and your palm facing your body. From this position, bend your arm at the elbow, keeping it tucked close to your body. Try to finish the hammer curl with the dumbbell head just under your chin, then lower slowly.
2B: Tricep press
Sets: 5
Reps: 10 (per arm)
Rest: 0
In standing position, hold a dumbbell in both hands with them creating a base under the top dumbbell head. To do this, overlay your fingers and your thumbs creating a gap between your hands for the dumbbell handle to go through. Now, move the dumbbell behind your head and bend your elbows, allowing it to drop slightly behind your head. From here, fully extend your arms above your head and focus on only bending at the elbow.
2C: Deadlift
Sets: 5
Reps: 10 (per arm)
Rest: 0 (60s after the final set)
Holding a dumbbell in one arm, bend slightly at the knee, allowing the weight to touch the floor. Now, with your arm relaxed but fully extended, stand up by pushing your hips forward and squeezing your glutes. Keep your chest forward and look in front of you to ensure your spine is in a neutral position. Avoid bending over the dumbbell. Slowly lower and repeat.
3A: Goblet squats
Yep, that's a lot of sets. “This flow works your quads, hamstrings and calves,” Britton says. “The high reps build up lactic acid in the legs, which, as a huge muscle group, will make for great muscle-building and endurance under strain.”
Sets: 15
Reps: 10
Rest: 0
Hold a dumbbell beneath your chin with both hands. Once in position, keep your chest up and complete a full squat. At the base of the squat, push your knees out and stand up again to fully lock out your hips. Focus on squeezing your glutes at the top of the squat.
3B: Lunges
Sets: 15
Reps: 10
Rest: 0
Keep the dumbbell in the goblet position, then lunge forward with one leg, ensuring that your knee touches the floor. Now push back to standing with both feet shoulder-width apart and lunge with the opposite leg.
3C: High heel squat pauses
Sets: 15
Reps: 10
Rest: 0
Place a dumbbell on the floor and position your heels on top. (If you are using a circular dumbbell try this on a stack of magazines.) From here, complete a full squat but this time, at the base of the squat, hold the position for three seconds before standing again. That burn? That's it working.
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