Full body One Dumbbell Workout

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There are a lot of dumbbell exercises and free weight exercises that you can perform. However, it can be difficult at times to try and put together a full dumbbell workout routine but the reality is that free weight exercises can be a great option to develop strength and fitness.

In this post I will share 7 best dumbbell exercises that you can do to make the most of your home dumbbell workout.

When performed together these exercises will form a full body dumbbell workout. To determine reps, sets and times see this previous post HERE. So without further ado- let’s get to the exercises.

Dumbbell Exercises

1Dumbbell snatch
21.5s goblet squat
3½ kneel dumbbell shoulder press
4Dumbbell row
5Single leg RDL
6Rear foot elevated split squat
7Weighted sit up
Full body one dumbbell program

If you want to pair this full body single dumbbell up with a conditioning program check out the free “Train like an Athlete” templates.

Total reps, sets and overall intensity of training should be determined by your training experience and the weight of your dumbbell. As a generalization:

Training experiencesetsreps
Beginner2 to 44 to 6
Intermediate3 to 46 to 10
advanced3 to 58 to 12


Exercise Demonstrations

dumbbell snatch demonstration
1.5 goblet squat demonstration
1/2 kneel dumbbell shoulder press demonstration
dumbbell row demonstration
single leg RDL demonstration
Rear foot elevated split squat demonstration
weighted sit up demonstration