Do you have a single dumbbell at home but don’t know what to do with it? Look no further! This ultimate 1 dumbbell workout will help you tone and strengthen your muscles in just 10 minutes. All you need is a single dumbbell and some space.

Here are the three moves:.

Move 1: Goblet Squats

Start by standing with your feet shoulder-width apart, holding the dumbbell close to your chest with both hands. Keep your elbows tucked in and your core engaged.

Slowly lower yourself into a squat position, keeping your weight in your heels. Aim to bring your thighs parallel to the ground without leaning too far forward.

Hold this position for 1-2 seconds before slowly standing back up and repeating for 12-15 reps.

This move targets your quadriceps, hamstrings, and glutes while also engaging your core.

Move 2: Single-Arm Bent-Over Row

Start by standing with your feet shoulder-width apart, holding the dumbbell in your right hand. Hinge forward at the hips, keeping your back flat and your left hand resting on your left thigh.

Engage your right arm, pulling the dumbbell up towards your rib cage. Keep your elbow close to your side and your shoulder blade squeezed together. Lower the dumbbell back down and repeat for 12-15 reps before switching sides.

This move targets your upper back, shoulders, and biceps while also engaging your core.

Move 3: Overhead Tricep Extensions

Start by standing with your feet shoulder-width apart, holding the dumbbell in both hands overhead. Your palms should be facing up, and your elbows should be close to your ears.

Bend your elbows, lowering the dumbbell behind your head. Keep your upper arms still and only move your forearms. Once you reach a 90-degree angle, straighten your arms back up and repeat for 12-15 reps.

This move targets your triceps while also engaging your shoulders and core.

Putting it All Together

Perform each move for 12-15 reps, then move onto the next move without resting. After completing all three moves, rest for 30 seconds and repeat the sequence for a total of three sets.

If you have time left over, you can add in some cardio or stretching to round out your workout.

This 1 dumbbell workout is perfect for those short on time or only have a small amount of workout equipment at home. By combining three effective strength-training moves, you can create a challenging and beneficial workout for your entire body.