Get an easy full-body workout with these 6 single-dumbbell exercises

Exercise your body from the top of your head to the tip of your toes using only one dumbbell

Close up of muscular bodybuilder guy doing exercises with weights over grey background. Black and white
(Image credit: Getty Images)

We say this often, but dumbells – and especially adjustable dumbbells – are the most versatile pieces of home gym equipment you can buy. So versatile, it's possible to have a full-body workout in six exercises using one dumbbell only, as the below workout exemplifies.

What's the benefit of doing full-body workouts? This type of exercise burns the most fat as you use many muscles simultaneously. But unlike cardio workouts such as running and cycling, strength training such as this workout will build muscle as well as burn fat. Better still, by accumulating muscle mass, you'll also elevate your basal metabolic rate (BMR), which will help your body burn more calories even when you aren't exercising.

Want arms and chest muscles as big as Sylvester Stallone or Arnold Schwarzenegger? Try this 3-exercise, 1-dumbbell triceps and pecs workout and see how easy it is to pack on muscle. But before you do that, let's see how fitness influencer Bradley Simmonds uses only one dumbbell to work his whole body!

Bradley Simmonds' 6-move full-body workout: Exercises

This "One Dumbbell Workout" is simple yet effective. There are six exercises in a set with a 30-60 second break in between. Rest for two minutes at the end of each set. Repeat 3-5 times.

Bradley recommends going heavy to burn more fat/build muscle faster. 

Here is how to split up the workout:

  • 12 x Romanian deadlifts
  • Rest (30-60 seconds)
  • 20 x Alternated lunges
  • Rest (30-60 seconds)
  • 12 x Goblet squats
  • Rest (30-60 seconds)
  • 8 x Clean & Press (each side)
  • Rest (30-60 seconds)
  • 8 x Single bent over rows (each side)
  • Rest (30-60 seconds)
  • 10 x Alternated Single devil press
  • Repeat 3-5 times

Haven't got a dumbbell? No problem. Use resistance bands instead. We recommend using the TRX Bandit handles when using bands to make it feel like you're curling dumbbells. You can substitute the dumbbell for a kettlebell. When using kettlebells, change the last exercise in this workout for kettlebell swings; guaranteed to burn fat fast!

Once you finished with this workout, check out these other dumbbell workouts: the best full-body dumbbell workout that uses only 5 moves, a 10-minute, 10-move dumbbell workout that builds full-body definition at home and a high-intensity home dumbbell workout – this last one is not for the faint-hearted!


This feature is part of T3's Get Fit 2022 campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.