4
4
COMPOUND
EXERCISES
SINGLE DUMBBELL WORKOUT
Strength Workout
Can I Workout With Only One Dumbbell?
Single dumbbell workouts are a convenient way to exercise at home without the need for expensive equipment or a lot of space.
Strength Workout
What Exercises Can I Do With One Dumbbell?
Some popular single dumbbell exercises include squats, back rows, overhead presses, lunges, bicep curls, and tricep extensions.
Strength Workout
1
KANG
SQUAT
Targets:
Glutes, quads,
hamstrings, erector spinae,
lower back and core.
2
LATERAL
LUNGE +
BACK ROW
Targets:
Gluteus medius,
quads, hamstrings, hip
adductors and abductors,
hip flexors, calves, back,
biceps and core.
3
SQUAT, CURL,
PRESS +
TRICEPS
Targets:
Legs, glutes,
quads, arms, biceps,
shoulders and core.
4
PULLOVER +
CHEST PRESS
Targets:
The lats
(latissimus dorsi), chest (pectorals), shoulders
(deltoids) and core.
Screenshot
Workout
1. Kang Squat
2. Lateral Lunge + Back Row
3. Squat, Curl, Press + Triceps
4. Pullover + Chest Press
DO IT:
40 secs work, 20 secs rest.
Strength Workout
TRY THE
FULL
25-MINUTE
WORKOUT!
FULL Workout
Find another one dumbbell workout here!
Strength Workout