One-handed dumbbell exercise method

The training method of one-handed dumbbells is relatively simple. We just need to choose the dumbbell weight that suits our body shape, and then lift the dumbbells to exercise repeatedly. It mainly exercises the shoulder muscles. We usually lift the dumbbells up and down. There are also other dumbbell training methods. You can learn the dumbbell training methods, which can help you get a better body shape.

Shoulders and back can be trained with a single dumbbell, but not chest.

1. Shoulder exercise - lateral raise (the key points here are for both hands, but one hand can also be done)

A. Key training area: the middle bundle of the lateral deltoid muscle. B. Starting position: Stand naturally, hold a dumbbell in each hand and place them in front of your body, with your elbows slightly bent and your knuckles facing forward. C. Action process: Hold the bells with both hands and lift them to both sides at the same time until they are raised to the same height as your head. Then, slowly return to the original position along the same path and repeat. D. Training points: When lifting and lowering the bell, keep your elbows and wrists slightly bent at all times to more effectively contract the deltoid muscle. When the dumbbells are lifted to both sides, rotate your wrists upward to a level slightly higher than your thumbs until they are lifted to the sides.

Highest position. As the dumbbells drop, rotate your wrists back.

2. Shoulder Exercise - Front Raise

A. Key areas to train: upper chest and anterior deltoids. B. Start by standing naturally with dumbbells in each hand hanging in front of your legs. C. Action process: Lift the dumbbells forward and upward (with elbows slightly bent) until they are parallel to your line of sight. Then, slowly put it down and repeat it. After finishing with one hand, switch hands and do it again. D. Training points: Point fist forward and hold the bell in front of the body. This method focuses on exercising the anterior deltoid muscle alone.

3. Dumbbell Bent-Over Row

A. Key training areas: upper back muscles, especially the latissimus dorsi and biceps brachii. B. Starting position: Kneel on a bench with one leg bent and one hand on the bench. Hold the dumbbell with your other hand with your fist facing forward and lower it to your side. Stand with your other leg straight and bend your upper body forward until your back is parallel to the ground. C. Action process: Hold the bell close to the side of the leg and lift it up to the front of the shoulder or higher. When lifting the bell and pulling up, focus on contracting the latissimus dorsi muscles. Then slowly put it down and restore it to its original position. Repeat. After practicing with one hand, switch to the other hand. D: Training points: When the dumbbells are lifted to the highest point (in front of the shoulders), turn the upper body slightly to the other side at the same time. This will be more conducive to the thorough contraction of the back muscles.

There are many dumbbell exercises for chest training, but they are all for both hands and are difficult to complete with one hand. If you cannot purchase another one, you can consider using push-ups or parallel bars to exercise your chest muscles.