Pack on Muscle with One Dumbbell


Muscle With One Dumbbell

It’s important for everyone to understand that fancy equipment doesn’t build muscle, you do. If you’re restricted without a gym around, you can still accomplish to pack on muscle with one dumbbell.

You can also simplify your workout easily with this workout plan. It’s important to understand that by using dumbbells, you will be activating more muscle fibers and increasing your range of motion. If you’re on the road a lot, this workout will be ideal. You will only need to pack one dumbbell. Again, you are in the driver’s seat of building your body, not fancy machines.

Let’s learn some exercises utilizing only, one Dumbbell…

Build Muscle With One Dumbbell

#1 Bottom Half Getup


Lie on the floor with your right leg bent and leg out straight. Hold the dumbbell in your right hand, directly above your chest. Without taking your eyes off the weight or bending your arm, prop yourself with your left elbow, then straighten your arm. Reverse to return to the starting position. When complete, switch to the other side and repeat.

#2 Goblet Squat


Hold a dumbbell, vertically, in front for your of chest, cupping the top end with both hands. Keep your stomach tight and lower your body as far as you can by pushing your hips back and bending your knees, your elbows should be on the inside of your knees. Pause at the bottom and then push yourself back to the starting position, repeat.

#3 Push Press to Windmill



Start by standing and holding a dumbbell in your right hand, just outside of your shoulder. Dip your knees and push up very quickly using the momentum from your push to help you press the weight above your head. With your dumbbell still overhead, pivot your left foot 45 degrees to your left, push your hips to the right and slide your left hand down your left leg. Pause, and then reverse the move to return to the starting position. Repeat on the opposite side.

The Free Weight Advantage

There are many advantages to working out with free weights versus using machines

On the Go

If you’re working out in the same gym all the time, machines or home equipment might be more realistic for you. However, if you are someone who travels a lot, you can take this workout on the go. Remember, don’t use being out of town or on vacation as an excuse. You are always in the driver’s seat of your workout.

Custom Fit

Machines, whether in the gym or at home usually adjust to fit your specific body specifications. The only issue is that no matter how much they adjust, it’s impossible for them to fit everybody. Unfortunately, if you are extremely overweight or petite, machines might not be the best fit for you. Remember, free weights will always be a one size fits all solution.

Gain Stability

Machines are “pre-set” to guide you through a certain motion. With free weights, you have to guide yourself and form is much more important, and in your control. This causes you to stimulate more muscle fibers and utilize your joints by stabilizing. By stabilizing your joints, you prepare your body for more everyday tasks. However, if you are very new to the gym, it might be better to hop on a machine because of joint instability.

Lifting Heavy

Machines enable you to lift much heavier than free-weights. For example, they have cables and pads that make it nearly impossible for you to hit yourself with them. Even if you were pumping out your set and decided to drop the weight, most likely there will be a fail-safe built in. Free weights are a much different story as you can’t just drop the weight when you want to. It’s also important to remember that you must know your limits when lifting with free weights for the aforementioned reasons.


Working out with free weights is also nice on your wallet. Most machines are very pricey and you can save a lot of money by just using dumbbells. One solution is for you to gain access to an affordable gym, however if you want to utilize a large array of machines, you may be stuck with a more costly membership.

Get Smarter

Believe it or not, you can grow smarter by working out
By doing intense, challenging exercises, parts of your cerebral cortex reconfigure themselves. Your brain cannot grow like a muscle so instead it creates more “pathways” inside itself. The reconfiguration of neurons helps keep your mind sharp. So however, complicated the exercise, the more it will stimulate your brain. Dumbbells or free weights for that matter are more of a brain-building tool. When working out with dumbbells, you can constantly evolve your training, leaving you stronger, healthier and smarter.

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I enjoy using free weights for all the previously mentioned reasons, plus it’s great to do on the go if you’re restricted. Remember, this is no excuse for you to skip your workout, if there is a will, there is a way. Money or location should not be deciding factors of your workout routine; you make your routine and adapt as necessary to enforce it. Working out with free weights will leave you will great benefits such as joint stability, core strength, lean muscle mass and functional strength applicable to everyday life.

-Terry Asher

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Gym Junkies Founder & Editor in Chief at Gym Junkies LLC
I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my extensive fitness blog, top fitness videos, leading workout supplements, and top selling eBooks, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is helping people all around the world change their lives for the better.
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