Workouts don’t need to be lengthy and complicated, or use lots of kit, to be effective. A simple, regular dumbbell-only workout is all you need for optimum fat loss in 2024.
Featuring some of the best dumbbell exercises for building muscle, this particular dumbbell-only workout is a ‘complex’ – a workout format that’s ironically very straightforward. You simply pick up the weight and don’t let go until you’ve performed every rep of every exercise. This is excellent for ramping up your metabolism to burn more calories – ideal for your new year fitness regime. It’ll also help you build a cast-iron grip.
This unilateral workout will also test your abs. To strengthen your abdominal muscles you need to create instability that they’re forced to resist. Then, to reveal them, you need to burn more calories than you consume to strip away the fat. The dumbbell-only workout that follows achieves both.
“When you move with just one side of your body – which you do with every step – your core activates, stabilising your spine and pelvis and transferring power across your body,” says PT and creator of the workout Alex Gildea.
Doing the dumbbell-only workout as a complex also keeps the intensity high enough to melt fat. Here’s a quick summary (detailed instructions to follow):
Why you can trust the workouts in Men’s Fitness
At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors – in the form of the monthly Men’s Fitness magazine. Each of our workouts has been created by either a highly experienced editor or expert contributor, and has been tested and used in real-world situations. This workout has been devised by personal trainer Alex Gildea.
How to do this dumbbell-only workout
- Holding the dumbbell in your right hand, do all the reps of all six exercises before restarting with the weight in your left hand
- Do 5 reps (each side) for each exercise
- Rest for 60 secs at the end of one round
- Do 5 rounds in total
Exercises in this dumbbell-only workout
Personal trainer Alex Gildea recommends these six dumbbell-only workout moves to target your whole body and strengthen your core.
- 1a. Dumbbell clean and press (x 5 reps each side)
- 1b. Dumbbell reverse lunge (x 5 reps each side)
- 1c. Dumbbell bent-over row (x 5 reps each side)
- 1d. Dumbbell front squat (x 5 reps each side)
- 1e. Dumbbell curl and press (x 5 reps each side)
- 1f. Dumbbell Romanian deadlift (x 5 reps each side)
1a. Dumbbell Clean and Press
| Reps | 5 each side |
| Rest | Go straight into 1b |
Why I like it: There are so many good things about the single dumbbell clean and press, but chief among them are its abilities to enhance proprioception and to iron out imbalances in your physique and posture.
How to do a dumbbell clean and press:
- Choose which arm is going to take the punishment first as you begin your dumbbell-only workout
- Keep the weight in this hand for all six exercises before switching
- Grab the dumbbell with legs bent and your eyes looking forwards
- Then, drive up and pull the weight from the floor to chest height, then drop under it to ‘catch’ it at shoulder height
- Next, straighten your legs to stand and press the weight overhead
PT tip: Exhale during the clean, then inhale, then exhale again on the press to brace your core and stop lateral flexion of your spine.
1b. Single-Dumbbell Reverse Lunge
| Reps | 5 each side |
| Rest | Go straight into 1c |
Why I like it: The reverse lunge builds leg strength and activates your glutes and quads but the single-leg version is all about fostering balance and stability.
How to do a single-dumbbell reverse lunge:
- With the weight at waist height, take a big step backwards with one foot
- Brace your core to keep your balance and keep your torso upright, then lower until your knee is just off the floor
- Drive back up to the start
PT Tip: The reverse lunge is a great stretch for your hip flexors. Remember to engage your core first, then move to stop your pelvis rotating.
1c. Single-Dumbbell Bent-Over Row
| Reps | 5 each side |
| Rest | Go straight into 1d |
Why I like it: As per the double-dumbbell version you’re recruiting the back, shoulders and biceps, but again unilateral training can improve posture and muscle imbalances.
How to do a single-dumbbell bent-over row:
- With a slight bend in your legs, hinge forwards at your hips until your back is almost parallel with the floor
- Keeping your core tight to keep your pelvis level, row the weight up towards your armpit so you feel a squeeze in your upper back, then lower to the start
PT Tip: Push your hips back to straighten your back and engage your core – it should feel like you’re wearing a tight belt.
1d. Single-Dumbbell Front Squat
| Reps | 5 each side |
| Rest | Go straight into 1e |
Why I like it: Not to be confused with a goblet squat, this single-dumbbell version is a unilateral move forcing you to concentrate one one arm at a time, making sure your dominant side doesn’t take over.
How to do a single-dumbbell front squat:
- With the dumbbell at shoulder height, keep your core tight and bend your legs to lower into a squat with your chest up
- Keep your knees wide and drive your hips forwards to generate power as you stand
PT Tip: Squeeze your free hand into a tight fist to increase tension in your body to keep your torso strong.
1e. Single-Dumbbell Curl and Press
| Reps | 5 each side |
| Rest | Go straight into 1f |
Why I like it: This version of the curl and press simultaneously targets the biceps, triceps and shoulders while helping you develop good posture.
How to do a single-dumbbell curl and press:
- Keeping your elbow tight to your side, curl the dumbbell from your hip to your shoulder, then press it overhead until your arm is completely straight
- Then, reverse the move back to the start
PT Tip: Contract your glutes and core to stop your back hyperextending during the press.
1f. Single-Dumbbell Romanian Deadlift
| Reps | 5 each side |
| Rest | 60 secs, then repeat 1a |
Why I like it: This is a great exercise for emphasizing your hamstrings, and can be modified into a single-leg deadlift by pushing out the leg of your none-lifting side directly behind you for improving balance and coordination.
How to do a single-dumbbell Romanian deadlift:
- With the weight in front of your thigh and a very slight bend in your knees, lower the dumbbell down your leg until you feel a stretch in your hamstrings
- Drive your hips forwards to return to the start
- That’s half the battle
- Switch the weight to your other hand and repeat all the exercises, then – relief – you can rest
PT Tip: Progress to doing this on one leg. Contract the glute on your free leg to improve balance and allow a deeper stretch on the working hamstrings.
For the dumbbell exercises in this workout, we’d recommend these Bowflex SelectTech 552i adjustable dumbbells:
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