Build Strength at Home: 16 Single Dumbbell Exercises for Beginners

One Dumbbell is All You Need!

If you just purchased a dumbbell, and don’t know what exercises to do with them at home, you are in the right place! This article will go over 16 of the best dumbbell exercises that beginners can do at home, with just a single dumbbell. For detailed instruction on the exercise, make sure to watch the video above to see exactly what the movements look like. If you wanted to purchase a dumbbell to start some of these exercises at home, feel free to check out the link below.

16 Single Dumbbell Exercises for Beginners

Seated Biceps Curl

Seated exercise that directly targets the biceps muscle.

Goblet Squats to Chair

A great exercise to work all of the muscles in your legs.

Bent Over Row

If you want to train your back and biceps, this exercise will do exactly that.

Incline Press

Sit back in your chair, and press the dumbbell overhead to work your shoulder, tricep, and chest.

Russian Twist

If you want to work your core, this exercise will offer a great opportunity to do that.

Single Leg RDL

In a staggered stance, the single leg RDL will work your glutes, hamstrings, and lower back.

Lateral Raise

Lateral raise will work your side deltoid. This can be done seated or standing.

Regular Deadlift

The regular deadlift will be like the single leg RDL, but with both feet equal.

Tricep Kickback

If you want to isolate your tricep muscles, this exercise will do the trick.

Front Raise

Front raises work the front portion of your shoulder muscle.

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Oblique Side Passes

From a seated position, you will get some great work on the side of your core.

Chair Deadlift

A burner for your lower back, chair deadlifts help with posture and strength.

Split Squats

Challenging on your quads, glutes, and hamstrings, this exercise works one leg at a time.

Dumbbell Snatch

An explosive full body movement, challenging athleticism and balance.

Dumbbell Clean and Jerk

Similar to the dumbbell snatch, but with two separate movements to get the dumbbell overhead, instead of one.

Marches in Place

With your dumbbell held on one side, practice marching in place to work your core and leg strength unilaterally.

One Last Thing

If you enjoyed this exercises, you might enjoy these other two articles which can give you a few more ideas to keep moving at home!

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