The Single Dumbbell Full-Body Builder

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Stand up straight with a tight core and flat back.
2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
4. Complete this wide stance squat by having your thighs come parallel with the ground.
5. Pause and slowly return to the starting position without locking your knees.
6. Repeat.

1. Set a barbell on a rack at your shoulder height.
2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
3. Hold on to the bar using an overhand grip so that your palms are facing forward.
4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
7. Ensure your back is straight. This is the start position.
8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
10. Hold for a count of one.
11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
12. Pause for a count of one.
13. Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

1. Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
2. Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
3. Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

1. Set up an incline bench at 45 degrees.
2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
3. Put your arms down by your side with your palms facing in to your body.
4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
2. Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
3. Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

1. Set up an incline bench at 45 degrees.
2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
3. Put your arms down by your side with your palms facing in to your body.
4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Sit on the front of a flat bench. Hold a dumbbell with both hands. Keep your core tight and back flat as you slowly lie back on the bench.
2. Brace your core and turn your left arm out with the dumbbell. Place your other hand on your core. Your upper left arm should be parallel with the floor.
3. Push the dumbbell above you, in line with your chest. Keep a slight bend in the elbow.
4. Slowly lower back to the starting position and repeat.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Place a dumbbell on each side of a flat bench.
2. Place your right knee on the end of the bench.
3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
5. Keep your lower back straight. This is the start position.
6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
7. At the top of the movement, hold for a count of one and squeeze your back muscles.
8. Return to the start position inhaling as you do so. Repeat.
9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

1. Sit on the front of a flat bench. Hold a dumbbell with both hands. Keep your core tight and back flat as you slowly lie back on the bench.
2. Brace your core and turn your left arm out with the dumbbell. Place your other hand on your core. Your upper left arm should be parallel with the floor.
3. Push the dumbbell above you, in line with your chest. Keep a slight bend in the elbow.
4. Slowly lower back to the starting position and repeat.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Place a dumbbell on each side of a flat bench.
2. Place your right knee on the end of the bench.
3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
5. Keep your lower back straight. This is the start position.
6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
7. At the top of the movement, hold for a count of one and squeeze your back muscles.
8. Return to the start position inhaling as you do so. Repeat.
9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
4. Extend the legs back down towards the floor to the starting position.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.