Welcome to the latest edition of workout Wednesday: World Pandemic Edition!
Last week I shared some lower body exercises and workout structures that you can do with one dumbbell—no gym required! To round out your training, I am sharing an upper body and core workout using one dumbbell, for when equipment is limited.
This one dumbbell workout focuses on single-side exercises that can help even out muscle imbalances from the right to the left side. If you don’t usually perform unilateral exercises, independent on each side, this workout might be what you need.
In uncertain times like these, mindset is paramount. Instead of focusing on what you can’t do, use this opportunity to challenge yourself in new ways.
WANTS VS. NEEDS
Many athletes want to increase their squat or overhead press, but if a barbell isn’t available, it is a great time to focus on what you need. In essence, better hip and ankle mobility or core and shoulder stability can help you achieve strength goals when the gym opens again.
It’s a great time to work on stabilizing exercises to build a strong foundation.
The Benefit of Unilateral Exercises
Build independent limb strength and can correct imbalances from the right to the left side.
You likely aren’t able to lift as much weight with one limb as you can using two, so lighter weights can be as effective as heavier ones on single-side exercises.
Challenge yourself in new ways. I can overhead press and bench press a barbell with a lot more weight than I can with a single dumbbell on one side. Using this time to build strength on each shoulder independently will make me stronger when I am using a barbell later.
The truth is if we are out of the gym with limited access to heavy weights for six to eight weeks, we might lose some strength in the process. But if we spend that time building up weaknesses, when the gyms open, we will be a position to get stronger than ever with less chance of injury.
A chance to recover and build up weaknesses can be a blessing in disguise.
UPPER BODY AND CORE ONE DUMBBELL EXERCISES
INCLINE PLANK ROW
This rowing exercise strengthens your back and your core.
Engage your core during the entire movement.
In a three-point straight arm plank position, position your wrist directly under your shoulder on an elevated surface.
Keep your elbows close to your body and pull your elbow towards the sky.
Do not allow your body to rotate.
Make it harder by performing with your arm on the ground
Make it easier by placing your opposite knee on the bench
Repeat on the other side.
SINGLE-ARM BENCH PRESS WITH BRIDGE
This exercise works your chest, shoulders, and core.
With your shoulders supported on a bench, push your hips up in a bridge position and hold.
In an overhand grip, press a single dumbbell from chest height until your arm is fully extended.
Don’t let those hips drop.
Make it easier by supporting your body on a bench.
Make it harder by slowing the tempo.
Repeat on the other side.
SINGLE-ARM OVERHEAD PRESS
This exercise strengthens your shoulders and core.
In a half-kneeling position, brace your core and grip the dumbbell on the same side as your back leg at shoulder-height with your palms facing your ears.
Press up until your arm is fully extended.
Be sure to perform the reps on your weaker side first and match the reps on your stronger side.
Repeat on the other side.
STRAIGHT ARM PLANK TO SIDE PLANK
Hold your body in a straight line in a straight arm plank position with your shoulders, elbows, wrists in a straight line.
Tuck your tailbone and engage your core.
Twist your body into a side plank position, extend your arm to the sky, and hold for two counts.
Return to a straight arm plank position and repeat by alternating between sides.
Make it harder by holding a weight in your extended arm.
One Dumbbell Upper Body and Core Workouts
I recommend reviewing the end of this blog post for ways to structure your workout. You can perform straight sets, do the exercises in a circuit fashion, use a time-based workout structure, or try a rep ladder to challenge yourself. Combine this upper body and core workout with the lower body workout I shared last week for a full-body workout. Do it all in one day, or break it by performing upper body on one day and lower body on the next.
Let me know how you’re adapting to these strange times. My best advice is not to overthink it. Do what you can, when you can, with what you have available. Something is always better than nothing, so your main goal should be to keep moving forward. A healthy lifestyle is a dial, not a switch.
If you try these workouts, I’d love it if you’d tag me in your Instagram posts.
Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers on Facebook, Twitter or Pinterest.
Questions? I’d love to help.
