{"id":5579,"date":"2021-10-31T23:20:24","date_gmt":"2021-11-01T03:20:24","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5579"},"modified":"2023-05-20T11:22:06","modified_gmt":"2023-05-20T15:22:06","slug":"single-dumbbell-exercises-and-workout-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/single-dumbbell-exercises-and-workout-with-pdf","title":{"rendered":"41 Single Dumbbell Exercises &#038; Workout Routine w\/PDF"},"content":{"rendered":"\n<p>If you have only a pair of dumbbells, but you want to train along with your partner, or you have brought one dumbbell from your friend (for a week or month) to build your foundational strength, there you can do single dumbbell workout training.<\/p>\n\n\n\n<p>The situation can be anything, but whenever you need to train with only one dumbbell, having a list of single dumbbell exercises can be helpful.<\/p>\n\n\n\n<p>From dumbbell pullover, squat, and overhead press to rowing, squat, and lunge, I&#8217;ve shared as many as forty-one exercises that you can do with one dumbbell to build strength, endurance, and muscle.<\/p>\n\n\n\n<p>This article includes <a href=\"https:\/\/thefitnessphantom.com\/list-of-dumbbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7437\" rel=\"noreferrer noopener\">exercises for every muscle group<\/a>, from the chest, shoulders, and arms to the legs, back, and core, as well as a sample of a 30-minute weekly single dumbbell workout routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>41 Best Single Dumbbell Exercises for Every Muscle Group<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower Body (1-8)<\/li>\n\n\n\n<li>Chest (9-13)<\/li>\n\n\n\n<li>Shoulder (14-19)<\/li>\n\n\n\n<li>Arms (20-29)<\/li>\n\n\n\n<li>Abs (30-36)<\/li>\n\n\n\n<li>Back (37-42)<\/li>\n<\/ul>\n\n\n\n<p>Let&#8217;s see how to do each exercise with step-by-step instructions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Dumbbell Lunge<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Quads, Hamstrings, and Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Lunges.jpg\" alt=\"Single Dumbbell Lunges\" class=\"wp-image-5588\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Lunges.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Lunges-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Lunges-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">One Dumbbell Lunges<\/figcaption><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li>Hold a dumbbell with your hands and stand in the split stance.<\/li>\n\n\n\n<li>Bend your elbows and keep the dumbbell in front of your chest.<\/li>\n\n\n\n<li>Lower into a lunge until your rear knee touches the floor.<\/li>\n\n\n\n<li>Press back until your legs are straight. That&#8217;s one rep. Complete as many reps as you like.<\/li>\n\n\n\n<li>Make sure your front knee doesn&#8217;t go past your toes.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. Single Dumbbell Squat<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Quads and Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grab a dumbbell with both hands and stand upright in a shoulder-width stance.<\/li>\n\n\n\n<li>Keep the dumbbell in front of your chest by bending your elbows. That\u2019s the starting position.<\/li>\n\n\n\n<li>Push your hips backward, bend your knees slightly, and lower into a squat position until your thighs parallel the ground.<\/li>\n\n\n\n<li>Push your feet into the ground to return to the standing position.<\/li>\n\n\n\n<li>Do as many reps and sets as you like.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3. Single-Leg RDL<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Advanced<\/td><td>Hamstrings, Glutes, Quads, and <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lower-back\" target=\"_blank\" data-type=\"post\" data-id=\"1702\" rel=\"noreferrer noopener\">Lower Back<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-leg-RDL-with-One-Dumbbell.jpg\" alt=\"Single-leg RDL with One Dumbbell\" class=\"wp-image-5590\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-leg-RDL-with-One-Dumbbell.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-leg-RDL-with-One-Dumbbell-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-leg-RDL-with-One-Dumbbell-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">One Dumbbell RDL<\/figcaption><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li><span style=\"font-size: inherit;\">Grab a dumbbell in your right hand and stand upright with your feet together.<\/span><\/li>\n\n\n\n<li>Pushing your hips backward, bend your torso toward the floor and raise your left leg at the same time until your chest is parallel to the floor.<\/li>\n\n\n\n<li>Hold in that position for a couple of seconds and then return to the starting position. That\u2019s your one rep.<\/li>\n\n\n\n<li>Do a couple of sets of six to eight repetitions on each side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"> 4. Dumbbell Glute Bridge<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Hamstrings, Glutes, and Lower Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lie on the floor with your face up, knees bent, and feet flat.<\/li>\n\n\n\n<li>Grab a dumbbell and place it over your hips.<\/li>\n\n\n\n<li>Brace your abdominal muscles and glutes, and thrust your hips upward until your chest, hips, and knees are in a straight line.<\/li>\n\n\n\n<li>Hold for a couple of seconds, then return to the start.<\/li>\n\n\n\n<li>Do two sets of eight to ten repetitions each.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5. Dumbbell Sumo Squat<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-inner-thighs\" target=\"_blank\" data-type=\"post\" data-id=\"10026\" rel=\"noreferrer noopener\">Inner Thighs<\/a> and Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Sumo Squats-Dumbbell\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/xU9udVKYuas?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grab one end of a dumbbell with your hands and stand straight with your feet two times wider than hip-width apart and your toes pointing slightly outward. That is your starting position.<\/li>\n\n\n\n<li>Keep your back straight, bend your knees, and squat down until your glute is parallel to the floor.<\/li>\n\n\n\n<li>Pushing into the floor, stand upright to complete the first repetition.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6. Single Leg Calf Raises<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Single Leg Dumbbell Calf Raise\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/XWSgxIlhvY4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Holding a dumbbell in your right hand, step up onto a foot platform (stepper). Place your right hand on the wall for support.<\/li>\n\n\n\n<li>Lower your right heel down, then raise it as high as possible.<\/li>\n\n\n\n<li>Squeezing your calves, pause for two seconds, then lower it down. You\u2019ll feel the contraction in your calves during the movement.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">7. Dumbbell Leg Extension<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Quadriceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The dumbbell leg extension is an isolation exercise that helps <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-quad-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"2609\" rel=\"noreferrer noopener\">build strong quadriceps<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/03\/DBL-Leg-Extension-1024x576.jpg\" alt=\"exercises with one dumbbell\" class=\"wp-image-3820\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/03\/DBL-Leg-Extension-scaled.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/03\/DBL-Leg-Extension-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/03\/DBL-Leg-Extension-768x432.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">DB Leg Extension<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>How to do dumbbell leg extension<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Sit on the end of a bench with your feet flat on the floor and your arms straight at your sides.<\/li>\n\n\n\n<li>Clamp a dumbbell between your feet and brace your core.<\/li>\n\n\n\n<li>Extend your legs until your knees are straight so your quads can fully engage.<\/li>\n\n\n\n<li>Contracting your quadriceps, hold in this position for a couple of seconds before lowering to the start.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">8. Dumbbell Leg Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Hamstrings and Glutes<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The dumbbell leg curl is an excellent alternative to the hamstring machine curl and allows you to <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises\" data-type=\"post\" data-id=\"3134\" target=\"_blank\" rel=\"noreferrer noopener\">build strong hamstring muscles at home<\/a>.<\/p>\n\n\n\n<p>The steps are pretty straightforward.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Lie on the mat on your stomach with your face down.<\/li>\n\n\n\n<li>Clamp a dumbbell between your feet and bring the weight towards your glute.<\/li>\n\n\n\n<li>Pause for a couple of seconds and then return to the standing position.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">9. Single-arm Chest Press<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Chest and Shoulder<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"One-Arm Dumbbell Bench Press\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/r9oMkd5rpfw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Lie on a flat bench with your feet flat on the ground.<\/li>\n\n\n\n<li>Grab a dumbbell with any of your hands, hold it at your chest level, and keep your opposite arm straight above your chest.<\/li>\n\n\n\n<li>Squeezing your chest muscle, press the dumbbell upward until your arm is straight.<\/li>\n\n\n\n<li>Pause for a moment, lower the dumbbell, and then press it again. Keep doing it for the desired number of times.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">10. Chest Fly<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Chest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lie on a bench on your back, holding a dumbbell in your right hand.<\/li>\n\n\n\n<li>Keep your right arm straight at your side.<\/li>\n\n\n\n<li>Raise your arm until it is straight over the chest. You\u2019ll feel the contraction in the chest muscle.<\/li>\n\n\n\n<li>Pause for a moment and then lower to the start. That\u2019s one rep!<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">11. Squeeze Press<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Chest and Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/DB-Squeeze-press-with-one-dumbbell.jpg\" alt=\"One dumbbell workout for chest\" class=\"wp-image-5591\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/DB-Squeeze-press-with-one-dumbbell.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/DB-Squeeze-press-with-one-dumbbell-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/DB-Squeeze-press-with-one-dumbbell-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">One dumbbell workout for chest<\/figcaption><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li>Lie on the mat and grab a dumbbell with both hands.<\/li>\n\n\n\n<li>Hold the dumbbell just above your chest with your elbows bent.<\/li>\n\n\n\n<li>&nbsp;Squeezing your chest, slowly press the dumbbell upward until your arms are straight over your chest.<\/li>\n\n\n\n<li>Pause for a moment, then lower your arms to the start.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">12. Single-arm Dumbbell Upward Fly<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Chest and Shoulder<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"DB SINGLE ARM UPWARD FLY\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/8taUa2tBK-Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Single dumbbell chest exercises<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Holding a dumbbell with an underhand grip in your right hand, stand upright in the normal stance.<\/li>\n\n\n\n<li>Keep your arms straight at your sides and chest up.<\/li>\n\n\n\n<li>Engaging your chest muscle, raise your right arm forward until it reaches in front of your chest.<\/li>\n\n\n\n<li>Pause for a moment and then lower your arm to the start. That\u2019s the first repetition.<\/li>\n\n\n\n<li>Complete a couple of sets of eight to ten repetitions.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">13. Dumbbell Pullover<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Chest and Lats<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Dumbbell Pullover\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Wxz45jTsGpU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on a bench on your back with your feet firmly on the floor.<\/li>\n\n\n\n<li>Grab the head of a dumbbell with your hands and keep your arms straight behind your head. That is the starting position.<\/li>\n\n\n\n<li>Pull the dumbbells behind you until your arms are directly above your upper chest. That\u2019s the one rep.<\/li>\n\n\n\n<li>You\u2019ll feel the contraction in your chest and lats when you pull the dumbbell over.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"> 14. Single Dumbbell Overhead Press<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Shoulder<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Overhead-Press.jpg\" alt=\"single dumbbell workout for shoulder\" class=\"wp-image-5592\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Overhead-Press.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Overhead-Press-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-Dumbbell-Overhead-Press-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">single dumbbell workout for shoulder<\/figcaption><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Grab a dumbbell in either of your hand and stand upright in the shoulder-width stance.<\/li>\n\n\n\n<li>Bend your elbow and hold the dumbbell above your shoulder height. That\u2019s the start.<\/li>\n\n\n\n<li>Press the dumbbell overhead until your arm is straight, then return to the start.<\/li>\n\n\n\n<li>Repeat for the desired number of repetitions on each side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">15. One-arm Front Raise<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Shoulder (Anterior Delt)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Holding a dumbbell in your left hand, stand upright with your feet hip-width apart and arm straight in front of your thigh.<\/li>\n\n\n\n<li>Raise your in front of you until it reaches your shoulder height.<\/li>\n\n\n\n<li>Hold for a moment, then lower your arm to the start. That\u2019s one rep.<\/li>\n\n\n\n<li>Do two to three sets of ten to twelve reps.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">16. Single-arm Lateral Raise<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Shoulder (Middle Delt)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Lateral-Raise.jpg\" alt=\"Shoulder exercise with one dumbbell \" class=\"wp-image-5593\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Lateral-Raise.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Lateral-Raise-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Lateral-Raise-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Shoulder exercise with one dumbbell <\/figcaption><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li>Grab a dumbbell with a neutral grip with your left hand, stand upright in the hip-width stance, and keep your arm straight at your side.<\/li>\n\n\n\n<li>Raise your arm out to the side until it is parallel to the ground.<\/li>\n\n\n\n<li>Pause for a moment and then lower your arm back to the start. That is one rep.<\/li>\n\n\n\n<li>Do a couple of sets of ten to twelve reps.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">17. Single Bent-Arm Lateral Raise<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Shoulder (Middle Delt)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How to do a Bent-Elbow Dumbbell Lateral Raise\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/21NdvM9pY9g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Holding a dumbbell in your right hand with a neutral grip, stand upright with your feet hip-width apart.<\/li>\n\n\n\n<li>Keep your right arm bent with your forearm parallel to the ground and your elbow pointing down.<\/li>\n\n\n\n<li>Engaging your shoulder, raise your elbow until your palm is facing down and your elbow outward.<\/li>\n\n\n\n<li>Hold for a second, and then lower your elbow to the start.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">18. Rear Delt One Dumbbell Row<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Poseterior Delt and Trapezius<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The single-arm delt row allows you to <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" data-type=\"post\" data-id=\"3708\">focus on the posterior delt<\/a> and help build a strong and defined upper back.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Rear Delt Dumbbell Row\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/t-llLcNvsro?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">19. Single-arm Dumbbell Shrug<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Shoulder and Upper Trap<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Holding a dumbbell in your right hand with a neutral grip, stand upright with your feet hip-width apart.<\/li>\n\n\n\n<li>Shrug your right shoulder as much as you can without bending your elbows.<\/li>\n\n\n\n<li>Squeezing your shoulder blades, pause for a couple of seconds, and then return to the start. That\u2019s one rep for one side.<\/li>\n\n\n\n<li>Do the desired number of sets and reps.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">20. One-arm Dumbbell Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Single Arm Dumbbell Curl\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/YRql7vwS_B0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><span style=\"font-size: inherit;\">Holding a dumbbell with an underhand grip in your right hand, stand upright with your feet hip-width apart.<\/span><\/li>\n\n\n\n<li>Keep your arm straight at your side with your palm facing inward.<\/li>\n\n\n\n<li>Curl your arm until your palm faces your front shoulder.<\/li>\n\n\n\n<li>You\u2019ll feel the contraction in your biceps.<\/li>\n\n\n\n<li>Pause for a second, and then lower your arms at your side. That\u2019s the first rep.<\/li>\n\n\n\n<li>Repeat for the desired number of times.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">21. Single-arm Hammer Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Biceps and Forearms<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Hammer-Curl.jpg\" alt=\"Single dumbbell exercise for biceps\" class=\"wp-image-5595\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Hammer-Curl.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Hammer-Curl-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Single-arm-Dumbbell-Hammer-Curl-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Single dumbbell exercise for biceps<\/figcaption><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li>Holding a dumbbell in either of your hand with a neutral grip, stand upright with your feet hip-width apart and keep your arm straight at your side.<\/li>\n\n\n\n<li>Curl your working arm toward your shoulder so the biceps muscle can engage, and then extend your arm to complete one rep.<\/li>\n\n\n\n<li>Do as many reps and sets as you like.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">22. Crossover Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Grab a dumbbell in your right hand with a neutral grip, keep your arm straight, and stand upright with your feet shoulder-width apart.<\/li>\n\n\n\n<li>Curl your right arm toward your left shoulder until your biceps can engage.<\/li>\n\n\n\n<li>Pause for a moment and then lower your arms to the start. That\u2019s one rep.<\/li>\n\n\n\n<li>Do a couple of sets of the desired number of repetitions on each side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">23. Single-arm Incline DB Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"High Incline Single Arm Dumbbell Curl - OPEX Exercise Library\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/7RdtWrYF7F0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>How to:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Holding a dumbbell in your right hand, lie on your back on an incline bench (45-60 degrees), and keep your arm at your side.<\/li>\n\n\n\n<li>Curl your right arm toward your shoulder, pause, and then extend your arm. That\u2019s one rep!<\/li>\n\n\n\n<li>Repeat for the desired number of repetitions on each side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">24. Concentration Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/DB-Concentration-Curl-1024x683.jpg\" alt=\"one dumbbell workout for biceps\t\" class=\"wp-image-4901\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/DB-Concentration-Curl-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/DB-Concentration-Curl-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/DB-Concentration-Curl-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/DB-Concentration-Curl.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">one dumbbell workout for biceps<\/figcaption><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on the end of a bench with your feet flat on the floor.<\/li>\n\n\n\n<li>Grab a dumbbell with an underhand grip in your right hand.<\/li>\n\n\n\n<li>Slightly bend forward and place the back of your upper arm inside of your right thigh.<\/li>\n\n\n\n<li>Curl your arm until your biceps muscles are engaged.<\/li>\n\n\n\n<li>Pause for a moment and then extend your arm. That is your one repetition.<\/li>\n\n\n\n<li>Do as many reps and sets as you like.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">25. Single-arm Overhead Triceps Extension<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How to do a Seated Single-Arm Dumbbell Tricep Extension\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/kZ-ReOdn2qk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grab a dumbbell in your right hand with your elbow bent behind your head. You can do it while sitting or standing.<\/li>\n\n\n\n<li>Extend your elbow until your arm is straight so your triceps can engage.<\/li>\n\n\n\n<li>Keeping your arm extended, pause for a moment and then lower your arm to the start. That\u2019s one rep.<\/li>\n\n\n\n<li>Do as many reps and sets as you like, each side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">26. Triceps Kickback<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How To Do A SINGLE ARM DUMBBELL TRICEP KICKBACK | Exercise Demonstration Video and Guide\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/AbOUz070DC4?start=3&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span style=\"font-size: inherit;\">Grab a dumbbell with a neutral grip with your right hand.<\/span><\/li>\n\n\n\n<li>Bend your torso forward and keep your working arm at your side and slightly raise your elbow. That\u2019s the start.<\/li>\n\n\n\n<li>Extend your upper arm back until your triceps muscles can engage.<\/li>\n\n\n\n<li>Pause for a moment and then return to the start.<\/li>\n\n\n\n<li>Do a couple of sets of the desired number of repetitions on each side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">27. Both-arm Triceps Overhead Extension<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Holding the top of the dumbbell with your hands, bend your elbows, and keep the dumbbell behind your head. That\u2019s the start.<\/li>\n\n\n\n<li>Extend your arms overhead until they are entirely straight.<\/li>\n\n\n\n<li>Hold for a couple of seconds, and then lower the dumbbell behind your head to complete one rep.<\/li>\n\n\n\n<li>Do as many sets and reps as you can.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">28. Single-arm DB Skull Crusher<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Single Arm Dumbbell Skull Crusher - OPEX Exercise Library\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/DvgvfUFjb4E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Holding a dumbbell in your right hand, lie on a flat or incline bench on your back, and keep your arm straight.<\/li>\n\n\n\n<li>Bend your elbow and lower your upper arm backward.<\/li>\n\n\n\n<li>Extend your elbow until your arm is entirely straight. That\u2019s one rep.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">29. Wrist Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td> Beginner<\/td><td>Forearms<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How to do Wrist Curl \u2013 Dumbbell exactly\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/JtZ_iT8rn70?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Grab a dumbbell in the right hand with an underhand grip.<\/li>\n\n\n\n<li>Sitting on your knees, place your wrist on a flat bench with your palm facing up.<\/li>\n\n\n\n<li>Curl your wrist as many times as you like.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">30. Straight-arm Crunches<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Abdominal Muscles <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Dumbbell Crunch\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ETmB1BIKKdI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><span style=\"font-size: inherit;\">Lie on the floor with your knees bent and feet flat.<\/span><\/li>\n\n\n\n<li>Grab a dumbbell with your hands and keep your arms straight toward the ceiling.<\/li>\n\n\n\n<li>Raise your upper body as high as you can with keeping your arm straight.<\/li>\n\n\n\n<li>Lower your torso back on the floor and repeat for the desired number of repetitions.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">31. DB Russian Twist<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"2998\" rel=\"noreferrer noopener\">Internal and External Obliques<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Russian Twist\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Tau0hsW8iR0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on the floor with your legs straight in front of you.<\/li>\n\n\n\n<li>Grab a dumbbell and hold it firmly with your hands.<\/li>\n\n\n\n<li>Slightly lift your feet off the ground and twist the dumbbell to the right and the left.<\/li>\n\n\n\n<li>Do as many times as you can.<\/li>\n\n\n\n<li>Make sure you feel the contraction in your love handles.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">32. Single DB Side Bend<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Obliques<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Holding one dumbbell in your right hand with a neutral grip, stand upright in the hip-width stance.<\/li>\n\n\n\n<li>Lowering the weight at your side, try to bend as much as possible so your oblique muscle can engage.<\/li>\n\n\n\n<li>Pause for a moment and then straighten your body. That\u2019s one rep!<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">33. Dumbbell Side Plank<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lie on your right side with your right forearm on the floor.<\/li>\n\n\n\n<li>Keep your left leg stacked on the right one.<\/li>\n\n\n\n<li>Grab a dumbbell in your left hand and keep your arm straight toward the ceiling.<\/li>\n\n\n\n<li>Keeping your oblique tight, stay in this position for as long as you can.<\/li>\n\n\n\n<li>Once you complete, switch to the opposite side. You can repeat it twice.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">34. DB Leg Raises<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Core (Lower abs)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Swiss Dumbbell With a Lying Leg Raise : Simple Workout Tips\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/kx87u7rVSRI?start=50&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lie on the floor with your legs straight in front of you.<\/li>\n\n\n\n<li>Clamp a dumbbell between your feet and brace your core.<\/li>\n\n\n\n<li>Raise your legs upward until your heels are facing toward the ceiling.<\/li>\n\n\n\n<li>Pause for a couple of seconds, and then return your legs down.<\/li>\n\n\n\n<li>You\u2019ll feel the contraction in your abs when you raise upward.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">35. Reverse Crunches<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lie on the floor with your legs straight in front of you.<\/li>\n\n\n\n<li>Clamp a dumbbell between your feet and keep your arms straight at your sides.<\/li>\n\n\n\n<li>Lift your legs off the ground.<\/li>\n\n\n\n<li>Bring your knees toward your chest until your abs muscle can engage.<\/li>\n\n\n\n<li>Hold in that position for a second, extend your legs, and repeat for the desired number of repetitions.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">36. <a href=\"https:\/\/www.youtube.com\/watch?v=EOg5tQsc3Y4\" target=\"_blank\" rel=\"noreferrer noopener\">Woodchop<\/a><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Abdominal Muscles <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on your knees with your torso upright.<\/li>\n\n\n\n<li>Grab a dumbbell and hold its ends with each hand.<\/li>\n\n\n\n<li>Keep your arms straight and hold the dumbbell close to your right hip.<\/li>\n\n\n\n<li>Keeping your arms straight, raise the dumbbell toward the left shoulder as far as possible.<\/li>\n\n\n\n<li>Return to the start and perform the desired reps. Repeat the same on the opposite side.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">37. Single Dumbbell Row<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Latissimus Dorsi and Trapezius<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Dumbbell Single Arm Row\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/SIuz8kZNn48?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Grab a dumbbell in your right hand with a neutral grip.<\/li>\n\n\n\n<li>Place your left hand on an elevated object for support.<\/li>\n\n\n\n<li>Slightly bend forward and keep your right arm straight downward. That\u2019s the starting position.<\/li>\n\n\n\n<li>Raise your elbow at your side as high as you can.<\/li>\n\n\n\n<li>Lower your arm to the start after a second of pause. That is your one rep.<\/li>\n\n\n\n<li>Do as many sets and reps as you like.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">38. One-arm Dumbbell Reverse Fly<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Upper Back and Rear Delt<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Single Arm Dumbbell Reverse Fly\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/E3jRXZNsIx4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grab a dumbbell in either of your hand with a neutral grip.<\/li>\n\n\n\n<li>Push your hips backward, slightly bending your knees, and leaning your torso forward until your chest is parallel to the floor.<\/li>\n\n\n\n<li>Raise the dumbbell out to the side so your upper back muscles can engage.<\/li>\n\n\n\n<li>Pause for a moment and then lower your arm to the start. That\u2019s one rep!<\/li>\n\n\n\n<li>&nbsp;Repeat for the desired number of times and the switch on another side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">39. Bent over Single DB Rowing<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Single Arm Dumbbell Bent Over Row\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ma__uqUlYmE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grab a dumbbell in either of your hand with a neutral grip.<\/li>\n\n\n\n<li>Pushing your hips backward, slightly bend your knees, and bend forward.<\/li>\n\n\n\n<li>Keep your other arm straight and perform rowing with the arm you\u2019re holding a dumbbell with.<\/li>\n\n\n\n<li>&nbsp;Repeat for the desired number of times and the switch on another side.<\/li>\n\n\n\n<li>Do a couple of sets of ten to twelve reps each.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">40. Incline Plank Rowing<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise Level<\/th><th>Targeted Worked<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Abs and Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Single Arm Dumbbell Plank Row (on Bench) - Functional Strength and Fitness Exercises\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/A9BMGtYbFgI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Get into an incline plank position with your arms straight underneath your shoulder.<\/li>\n\n\n\n<li>Grab a dumbbell with your right hand, brace your core, and raise your elbow at your side as high as you can.<\/li>\n\n\n\n<li>Pause for a moment and then return your arm to the start. It is one rep for one side.<\/li>\n\n\n\n<li>Do as many reps and sets as you like, equally on both sides. &nbsp;<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">41. <a href=\"https:\/\/youtu.be\/7T_cWbUzMwM\" target=\"_blank\" rel=\"noreferrer noopener\">DB Good Morning<\/a><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Stand upright in the shoulder-width stance holding a dumbbell with your hands close to your chest.<\/li>\n\n\n\n<li>Hinge at your hips and lower your torso forward (Stand upright in the shoulder-width stance holding a dumbbell with your hands close to your chest.<\/li>\n\n\n\n<li>Lower your torso forward (with a slight bend in your knees) until your chest is parallel to the floor.<\/li>\n\n\n\n<li>Pause for a few seconds, then extend your hips to stand upright. That is your one repetition.<\/li>\n\n\n\n<li>Repeat for the desired number of times. <\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30-Minute Single Dumbbell Workout Plan<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Chest Press<\/td><td>10\/arm x 2<\/td><td>10-sec<\/td><\/tr><tr><td>Unilateral Overhead Press<\/td><td>10\/arm x 3<\/td><td>15-sec<\/td><\/tr><tr><td>Single-arm Lateral Raise<\/td><td>10\/arm x 3<\/td><td>10-sec<\/td><\/tr><tr><td>Single Dumbbell Row<\/td><td>10\/arm x 3<\/td><td>15-sec<\/td><\/tr><tr><td>Woodchop<\/td><td>10\/arm x 2<\/td><td>10-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Tuesday<\/strong> &#8211; <strong>Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunge<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><tr><td>Front Dumbbell Squat<\/td><td>15 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Glute Bridge<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>12 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Single Leg Calf Raises<\/td><td>15 x 2<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bent over Single DB Rowing<\/td><td>10\/side x 2<\/td><td>10-sec<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>One-arm Reverse Fly<\/td><td>10\/arm x 3<\/td><td>15-sec<\/td><\/tr><tr><td>Single-arm Hammer Curl<\/td><td>15\/arm x 2<\/td><td>15-sec<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>15 x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Friday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunge<\/td><td>10\/leg x 2<\/td><td>15-sex<\/td><\/tr><tr><td>Sumo Squat<\/td><td>15 x 3<\/td><td>1-min<\/td><\/tr><tr><td>&nbsp;Leg Extension<\/td><td>15 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>12 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Single-Leg RDL<\/td><td>5\/leg x 2<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Saturday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-ups-and-their-benefits\" target=\"_blank\" data-type=\"post\" data-id=\"1614\" rel=\"noreferrer noopener\">DB Crush Grip Push-up<\/a><\/td><td>10\/side x 2<\/td><td>10-sec<\/td><\/tr><tr><td>One-arm Chest Fly<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Rear Delt One Row<\/td><td>10\/arm x 3<\/td><td>15-sec<\/td><\/tr><tr><td>Straight-arm Crunches<\/td><td>6-10 x 2<\/td><td>15-sec<\/td><\/tr><tr><td>Incline Plank Rowing<\/td><td>10\/arm x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Single Dumbbell Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-c931b512-3335-4b10-9364-366e6fc74ec7\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Single-Dumbbell-Workout-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Dumbbell-Workout-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Single-Dumbbell-Workout-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-c931b512-3335-4b10-9364-366e6fc74ec7\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Related: <\/strong>I&#8217;ve also designed an ultimate <a href=\"https:\/\/murshid07.gumroad.com\/l\/3-month-customised-dumbbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\">72 days dumbbell workout routine<\/a> for all fitness enthusiasts. This includes hundred of exercises and high and low rep ranges sets. And the best thing is you can follow this program at your own pace.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you have only a pair of dumbbells, but you want to train along with your partner, or you have brought one dumbbell from your friend (for a week or month) to build your foundational strength, there you can do single dumbbell workout training. The situation can be anything, but whenever you need to train &#8230; <a title=\"41 Single Dumbbell Exercises &#038; Workout Routine w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/single-dumbbell-exercises-and-workout-with-pdf\" aria-label=\"Read more about 41 Single Dumbbell Exercises &#038; Workout Routine w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":5603,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119],"tags":[388],"class_list":["post-5579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell-exercises","tag-dumbbell-exercises"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=5579"}],"version-history":[{"count":22,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5579\/revisions"}],"predecessor-version":[{"id":15955,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5579\/revisions\/15955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/5603"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}