Romanian weightlifting coach Istvan Javorek popularized complexes in the 1970s to enhance athletes’ training intensity, increase workout efficiency, and eliminate the monotony of traditional “exercise, rest, exercise, rest” barbell training. (1)

Complexes are unique because they simultaneously train the muscular, cardiovascular, and neurological systems. They challenge your muscles, heart, lungs, and coordination. Learn classic barbell complexes along with creative complexes using dumbbells, kettlebells, and sandbags, then put them to work to ignite new gains. 

Simplifying Workout Complexes

• How Complexes Work 
• Classic Barbell Complexes
• Complexes with Dumbbells, Kettlebells, and Sandbags
• Benefits of Using Complexes
• Who Should Perform Workout Complexes?
• Programming Recommendations

How Workout Complexes Work

A complex strings together multiple exercises without rest. Unlike circuit training and some types of supersets, complexes must be performed with the same piece of equipment because the transition from one exercise to the next must occur smoothly and without pause.

Complexes commonly involve the Olympic weightlifting movements (i.e. clean & jerk, snatch) and their derivatives such as pulls and front squats. (2) Many coaches falsely believe complexes “must” consist of a power clean to get the barbell off the ground, followed by one or two additional exercises, such as a press and then an overhead squat. (3)

In reality, complexes can be performed using a wide variety of exercises and implements.

According to Javorek, the number of possible complexes is “unlimited, depending on a coach’s knowledge and creativity, the availability of equipment, and the goals of the coach and athletes.” (3) 

Classic Barbell Complexes

Performing complexes with a series of exercises using a single barbell may be the most common way to implement this training method. Here are two complexes that are relatively well-known in the weightlifting world.

Javorek Complex 1

Coach Javorek’s “Complex 1” incorporates Olympic weightlifting assistance exercises that build full-body power, coordination, and conditioning. Complex 1 includes the upright row, high pull snatch, squat push press, good morning, bent-over row, and high pull snatch (again). (1)(3) Javorek advocated ending the complex with a dynamic movement, hence the repeat performance of the high pull snatch. (3)

One cycle of Complex 1 consists of 6 repetitions per exercise. Note that Coach Javorek also promoted “Complex 2,” which consists of the same exercises performed for three repetitions each. (1)(3)

Upright Row

• How to Do it: Stand with your feet hip-width apart. Hold the barbell at mid-thigh position with an overhand grip. Push with your legs toward the ceiling, rising onto the balls of your feet. Carry that momentum into a shrug and vertical row, drawing your elbows up and out. Control the negative. 
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

High Pull Snatch

• How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path. On the last rep of the set, carefully “land” the bar across your upper traps instead of the floor, so you’re in position to begin the next movement.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Squat Push Press

• How to Do it: Using a shoulder-width stance, begin with the barbell racked on your upper traps. Drop into a full back squat. Immediately drive back to standing, using the momentum to assist with an overhead press. Control the negative back to the racked position on your traps. Repeat the entire “squat and press” combination for each repetition.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Good Morning

• How to Do it: Keep the same stance and hold the barbell behind your head on your upper traps. Allow your weight to shift to your heels as you bend forward by hinging or flexing at the hips. Maintain an arched spine and slightly bent legs throughout. Reverse the movement, driving your hips forward, and return to standing. On the last rep of the set, “squat and press” to pop the bar barely over your head and bring the bar to waist-height under control.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Bent-Over Row

• How to Do it: Begin in a shoulder-width stance with the barbell held in front of your body in an overhand grip. Hinge forward and allow the barbell to hang below your chest. Depending on your flexibility and limb length, the bar may or may not touch the floor. Row by pulling your elbows up and out as you squeeze your shoulder blades together. Control the bar as you allow it to return to the stretched position.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

High Pull Snatch

• How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path.
• Sets and Reps: 4-5 x 6
• Rest time: Rest one to three minutes before repeating the first exercise.

Bear Complex

Popularized by CrossFit in the 2000s, the Bear complex builds full-body strength, power, and conditioning with one barbell and just few bumper plates.

“The Bear” consists of the power clean, front squat, overhead press, back squat, and another dose of the overhead press.

Power Clean

• How to Do it: Stand with your feet hip-width apart. Hold the barbell at knee-height (the “hang position”) with a shoulder-width overhand grip. Push with your legs as you guide the bar toward your hips. Once the bar reaches mid-thigh, rapidly shrug and pull the bar up. Drop under the bar and shoot your elbows forward to receive the bar on the fronts of your shoulders in the “front rack” position. 
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Front Squat

• How to Do it: Maintain the front rack position with the bar resting across the fronts of your shoulders. Adjust your grip to comfortably maintain control of the bar. Squat down while keeping your torso upright and your elbows aimed forward. After descending as far as your mobility will allow, stand up forcefully.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Overhead Press

• How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press. On the last rep of each set, carefully guide the bar to rest across your traps and the backs of your shoulders.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Back Squat

• How to Do it: Secure the barbell across your upper back. Ensure your feet are approximately shoulder-width apart. Squat down as far as your mobility allows. Return to standing. On the last rep of each set, drive the weight overhead with a press and carefully lower it to the front of your shoulders.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Overhead Press

• How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press.
• Sets and Reps: 5 x 5-7
• Rest time: Rest up to five minutes before repeating the first exercise.

Complexes with Kettlebells, Dumbbells, and Sandbags

Who says complexes need be limited to barbells? People who don’t understand complexes. That’s who. Dumbbells, kettlebells, and even sandbags are great tools for complexes.

These alternative implements build brute strength, total-body coordination, and unrelenting conditioning. Give these complexes a try when you need a break from traditional barbell training or when you’re working with limited equipment. 

Javorek Dumbbell Complex 1

Coach Javorek programmed dumbbell complexes using two dumbbells, although a single dumbbell is a viable option provided you repeat the complex on the other side after performing all exercises on the first side. (3)

Complex 1 with dumbbells is similar to Javorek’s barbell Complex 1. Aside from the obvious use of dumbbells instead of a barbell, the dumbbell version eliminates the good morning. It consists of the dumbbell upright row, dumbbell snatch, dumbbell squat push press, bent-over dumbbell row, and a repeat of the dumbbell snatch.

Dumbbell Upright Row

• How to Do it: Begin bent slightly forward at the hips with the dumbbells hanging at knee-height. Forcefully extend your hips, knees, and ankles and transfer the momentum into a vertical pull of the dumbbells. In the top position, your elbows should be near shoulder-height and the weights should be near chest-level. Control the negative (lowering phase) to the starting position.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Snatch

• How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height. On the last rep of the set, lower the weights only to shoulder-level.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Squat Push Press

• How to Do it: Start in a shoulder-width stance with the dumbbells on the tops of your shoulders. Drop into a full squat, then immediately drive back to standing. Use the momentum to propel the dumbbells into the overhead lockout position. Lower the weight to shoulder-level and repeat. One the last rep of the set, bring the dumbbells to waist-height with straight arms. 
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Bent-Over Row

• How to Do it: Bend forward at your hips with a slight bend in your knees. Allow the dumbbells to hang from your straight arms, slightly in front of your knees. Row the dumbbells up and out by pulling the elbows out in line with your shoulders. Return to the stretched position under control. After the last rep of the set, stand upright with the weights in front of you.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Snatch

• How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height.
• Sets and Reps: 3-6 x 6
• Rest time: Rest one to three minutes before repeating the first exercise.

Kettlebell Complex

This kettlebell complex is performed with two kettlebells and uses a descending repetition scheme. Repetitions are reduced with each successive exercise, allowing you to maintain intensity as fatigue accumulates.

The exercises in this complex are the double kettlebell swing, kettlebell front squat, and kettlebell push press. If you’re only using a single kettlebell, perform the same series while holding the kettlebell with both hands for each exercise.

Double Kettlebell Swing

• How to Do it: Start in a wide stance (one-and-a-half times your shoulder-width) holding the kettlebells in front of your body. Brace your midsection muscles and “hike” both kettlebells back between your legs as you “break” or flex at the hips. Your forearms should contact your inner thighs. Explosively extend your hips, projecting your arms and the kettlebells forward. Allow the momentum from your hip drive to carry the kettlebells. Allow the downward motion of the kettlebells to dictate the timing of the next repetition — at the last moment, break at the hips again and repeat the swing. On the last repetition, bring the weights to shoulder-level using a “cheat curl” or power clean-motion.
• Sets and Reps: 12 x 8
• Rest time: No rest before moving to the next exercise.

Kettlebell Front Squat

• How to Do it: Bring your stance in to shoulder-width, with the kettlebells “racked” atop your upper chest region and your palms facing down. Keep your elbows pointed up and out as you drop into a squat with an upright torso. Return to standing. 
• Sets and Reps: 12 x 6
• Rest time: No rest before moving to the next exercise.

Kettlebell Push Press

• How to Do it: Maintain a shoulder-width stance and keep the kettlebells “racked” near your upper chest. Perform a rapid quarter-squat and quickly drive back to standing. Use the momentum from your leg drive to push the kettlebells overhead. Lower the weights to shoulder-level under control and repeat.
• Sets and Reps: 12 x 4
• Rest time: Rest approximately the same amount of time the entire three-exercise cycle took to complete, for a 1:1 work-to-rest ratio. 

Sandbag Complex

Sandbags are an unstable and downright awkward training implement — and that’s what makes them fun for complexes. Whether you shell out money for a professionally made, loadable sandbag or use a homemade version with a duffel bag and some play sand from the hardware store, sandbag workouts always end up more challenging than you expect.

This sandbag complex includes the sandbag clean, sandbag front squat, and sandbag reverse lunge.

Sandbag Clean

• How to Do it: Start with your feet at hip-width with the sandbag on the ground in front of you. Grab the sandbag at the corners or, if available, hold the handles on the long side of the bag. Extend your hips, knees, and ankles to accelerate the bag upwards while keeping the sandbag close to your body. Drop under the bag, shoot your elbows forward, and “catch” the sandbag in the front rack position across the front of your shoulders. Stand fully upright before returning the bag to the ground. On the last rep of the set, hold the bag in position and don’t place it on the ground.
• Sets and Reps: 4-6 x 3
• Rest time: No rest before moving to the next exercise.

Sandbag Front Squat

• How to Do it: Stand upright with the sandbag racked across the fronts of your shoulders. Drop into a squat while keeping your elbows high and your back straight. Drive back to standing. Repeat for repetitions.
• Sets and Reps: 4-6 x 5
• Rest time: No rest before moving to the next exercise.

Sandbag Reverse Lunge

• How to Do it: Stand upright with the sandbag in the front rack position across your shoulders. Take a large step backwards with one leg and lower your back knee toward the ground. Return to the starting position with your feet together and repeat using the other leg. Alternate legs with each repetition. 
• Sets and Reps: 4-6 x 5 per leg
• Rest time: Rest one to three minutes before repeating the first exercise.

Benefits of Using Complexes

Now that you’ve seen a couple of classic complexes, consider the training effects of this style training. Complexes provide varied, high volume, metabolically demanding training. Because you never put down the weight, some muscles tend to be trained throughout the entire complex.

These typically include the forearm (“grip”) muscles and postural muscles of your spine. Complexes thereby enable lifters to improve local muscle endurance in areas that commonly limit performance.  

Modern complexes stem from Olympic weightlifting, a sport of quick lifts — the clean & jerk and the snatch. Therefore, each repetition in the complex should be performed with maximum intent for velocity. This promotes high power outputs and speed-strength training adaptations. 

Complexes are essentially high-volume sets divided into shorter sets, or clusters, of each exercise. These clusters are linked together without pause. Breaking longer sets into shorter clusters is known to promote power and performance. (4)

While you are certainly not “resting” between clusters of each exercise during a complex, many muscles get relative rest. For example, during Complex 1, your shoulders get a break during the good morning and your legs get a bit of break during the bent-over rows. This feature allows power output to be preserved throughout high-volume workouts. 

Although complexes are great for training muscular strength and power, don’t fail to appreciate their cardiovascular training demands. By minimizing rest, complexes pack plenty of productive training in short periods of time. Complexes ultimately train multiple energy systems. The quick-energy phosphagen and anaerobic glycolysis systems are trained during initial repetitions of ballistic exercises, and the all-important aerobic system is trained in the latter repetitions and throughout recovery between complexes.

Complexes are also useful for reenforcing exercise technique. Exercise derivatives, often representing key components of a more complex lift such as the clean & jerk or snatch, can be linked together in a complex to enhance learning. (5) In addition to the technical demands of each exercise, the athlete is tasked with seamlessly transitioning from one exercise to the next. These fluid transitions build new coordination and enhance motor control. 

Toward the end of the complex, the athlete must continue to demonstrate crisp technique despite growing fatigue. This is a common demand of many sports. As such, complexes are thought to promote sport performance and injury prevention. (2)(6)(7)(8)

Who Should Perform Workout Complexes?

While complexes were originally used for competitive strength sport athletes, they’re not only for advanced lifters. When properly programmed with the right exercises and training volume, many lifters can incorporate complexes into their training program.

Complexes as Warm-Ups

No matter what your workout holds, a complex can serve as an invigorating and effective warm-up. Use a light weight (or even an empty barbell). Perform two sets of a complex near the beginning of your session. (3) Any complex can raise your body temperature, but the best warm-ups are specific to the ensuing workout. (2)

Attempt to use complexes with movement patterns similar to the demands, goals, and exercises of the session’s workout. A complex comprised of lower body movements before a big leg workout, for example, or dumbbell Complex 1 before a back or shoulder workout.

Complexes for Weightlifting Prep and Motor Learning

If a complex includes movements complimentary to the primary lift of the workout, the complex can serve as specific movement prep. (2) By combining exercise variations and assistance exercises in a complex, you reinforce positions and movement patterns required for your primary lift of the day. 

For example, a complex consisting of a Romanian deadlift (RDL), jump shrug, and hang clean is excellent movement prep for the higher complexity clean exercise. The complex re-enforces key technical aspects of the clean in simpler forms via a learning strategy called “chunking.” (9)

The complex serves to activate and mobilize muscles like the hamstrings and potentiate the triple extension movement pattern used in the clean. Altogether, these features are expected to enhance subsequent exercise performance. 

Complexes for Sports Performance, Post-Rehabilitation Training, and Injury Prevention

Because complexes may be progressively intensified by manipulating the weight, volume, rest intervals, and complexity of the exercises, they are wonderful tools for training for the physiological demands of sport. 

Complexes are commonly used to recondition previously injured athletes for the demands of sports. (7)(8) Although it is best to work with your sports medicine provider for individualized recommendations, post-rehabilitation complexes typically involve  progressive intensities and volumes. A common post-rehabilitation recommendation is to begin with a weight of 10-15% of your body weight for Javorek Complex 1 and progress to 35% of body weight over the course of a month. (7)(8)

Developing strength, power, and coordination via complexes may minimize the risk of athletic injury, but consistent and progressive programming is absolutely essential. Complexes are typically performed three times per week and progressed by gradually adding weight or gradually adding cycles to the complex. (3)(7)(8)

Complexes for Conditioning

Due to their high volume nature, complexes are an effective form of metabolic conditioning. Choose a complex using barbells, kettlebells, dumbbells, or even a landmine unit for an effective general physical preparedness (GPP) and cardiovascular training stimulus.  

Here’s an example of conditioning complex requiring only a single dumbbell. Perform four repetitions per movement:

• Dumbbell Snatches
• Dumbbell Reverse Lunge
• Dumbbell Push Press
• Overhead Squat

Repeat immediately with the dumbbell in the other hand and that’s one cycle of the complex. Rest 90 seconds after the second side. Perform three to five cycles with each arm.

Programming Recommendations for Workout Complexes

While complexes can deliver a variety of benefits, some programming goals will ensure an efficient training session with maximal intensity and recovery.

Anchor Intensity on the Most Challenging Movement

When stringing together a chain of exercises, you’re only as strong as your weakest movement. Therefore, the weakest movement must dictate the weight used for any complex. 

For example, Coach Javorek programs the weight used for Complexes 1 and 2 on the upright row, because it is more challenging than the other movements (high pull snatch, push press, good morning, or bent-over row). (6) Start by identifying the weakest link in the complex, then program your working weight according to your goal. 

Program According to Your Primary Training Goal

From movement prep to performance training, complexes can be effective for a wide variety of goals. The parameters of your programing (exercise selection, intensity, volume, and rest intervals) should reflect the primary purpose of your complex. 

For power and strength training, most of your complexes should be performed with moderate weights. Perform all repetitions with maximum intent for movement velocity. (10) Repetitions for each exercise within the complex should be kept relatively low. Clusters of two to five repetitions are effective for building strength and power. (4)

Ensure your reps stay quick and crisp throughout the complex, as greater velocity loss may result in diminished power adaptations. (11) If your final reps of each exercise are losing speed, reduce the weight and/or repetitions. 

For conditioning, consider the rest intervals between complexes. To prioritize aerobic training adaptations, use shorter rest intervals (e.g. one minute). Recognize that short rest intervals will also necessitate lighter weights and/or lower repetition volumes. To prioritize adaptations in the phosphagen and glycolytic energy systems, allow longer rest between complexes (e.g. 90 seconds to five minutes). 

For coordination and motor learning, light loads are initially recommended. Moderate-to-high repetition volume (e.g. eight to 12 repetitions per exercise) may be most effective, provided the technique does not break down due to fatigue. (9) 

Complexes, Simplified

Complexes are one of the most invigorating training methods. They’re also incredibly versatile, facilitating the development of strength, power, coordination, conditioning, and resiliency. Although traditional complexes are performed exclusively with barbells, you should feel empowered to use equipment of your choice, including, but not limited to dumbbells, kettlebells, landmines, medicine balls, and sandbags. 

References

1. Javorek, I. (1988). Exercise techniques: General conditioning with complex I and II. Strength & Conditioning Journal, 10(1), 34-37.
2. Judge, L. W. (2008). Core Training for Superior Sports Preparation. Journal of Coaching Education, 1(2), 38-63.
3. Javorek, I. S. (1998). The benefits of combination lifts. Strength & Conditioning Journal, 20(3), 53-57.
4. Moreno, S. D. et al. (2014). Effect of cluster sets on plyometric jump power. The Journal of Strength & Conditioning Research, 28(9), 2424-2428.
5. Duba, J., Kraemer W.J., & Gerard Martin, M. A. (2007). A 6-step progression model for teaching the hang power clean. Strength and Conditioning Journal, 29(5), 26.
6. Javorek, I. (1990). All-sports conditioning: Six-week training program. Strength & Conditioning Journal, 12(4), 62-69.
7. Panariello, R. A., Stump, T. J., & Cordasco, F. A. (2017). The lower extremity athlete: postrehabilitation performance and injury prevention training. Operative Techniques in Sports Medicine, 25(3), 231-240.
8. Lorenz, D., & Maddalone, D. (2017). Postrehabilitation performance enhancement training and injury prevention in the upper extremity. Operative Techniques in Sports Medicine, 25(3), 220-230.
9. Morris, S. J., et al. (2020). Taking a long-term approach to the development of weightlifting ability in young athletes. Strength & Conditioning Journal, 42(6), 71-90.
10. Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
11. Pareja‐Blanco, F., et al. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.

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Maybe a hard economy forced the fire sale of your once epic home gym. Maybe you’re making do at a poorly equipped hotel gym. Or maybe you’re on a road trip with limited space for strength equipment.

No matter the scenario, these single-dumbbell workouts will help you turn strife into strength, lean times into lean mass, and hardship into a hard body. But don’t expect charity gains. You’re going to have to work for it.

Best Single-Dumbbell Workouts

• For Muscle Gain
• For Fat Loss
• For Conditioning
• For Strength

Best Single-Dumbbell Workout for Muscle Gain

Training to put on muscle without the niceties of a fully equipped gym? Fortunately, muscle gain occurs across a wide range of repetitions and using weights ranging from light to heavy (e.g. 30% to more than 80% of maximum). (1)(2)(3)(4)

As such, a single dumbbell of moderate weight may be the most utilitarian tool for whole-body hypertrophy training. With thoughtful exercise selection and a time-saving strategy like agonist-antagonist supersets, you’ve got a no-frills recipe for growth.

For this single-dumbbell hypertrophy workout, a moderate weight works best (e.g. 15 to 50 pounds). Training to failure is not “required” for noteworthy gains. (5)(6) For best results with limited equipment, however, you will need to take these sets to a high level of effort. (4) That is, each set should approach failure. Select a number of repetitions that leaves between one and four repetitions “in the tank.”

Build Size with One Weight

This full-body workout uses paired exercises and an emphasis on single-arm or single-leg movements to get the most from minimal equipment. Begin targeting the back and chest. Like a standard row, the wide dumbbell row hits the mid-back (middle trapezius and rhomboids) but may better train the rear deltoids. (7)(8) Elevating one hand during the push-up will increase the difficulty of the exercise by achieving a greater stretch across pectoralis major (chest) in the bottom position.

Next you’ll tackle legs. During the single-leg Romanian deadlift, you can use a sturdy object, such as a chair or bench, for balance assistance and to keep the focus on your hamstrings rather than stabilizing muscles. But be disciplined. Do not push with your support hand.

You’ll end the session with some direct arm work. You’re welcome. By bracing your upper arm against your thigh during the concentration curl, you eliminate “cheating” from body sway and shoulder flexion. The long head of triceps is lengthened across the shoulder during the overhead triceps extension, making this exercise superior for muscle growth. (9)

Wide Dumbbell Row

• How to Do it: Brace your free arm on a flat bench with your feet in a stable stance. Grab the dumbbell with your working arm and pull it “up and out.” In the top position, your elbow should be nearly in line with your shoulder and away from your ribs. Keep your torso level and avoid rotating as you pull and lower the weight.
• Sets and Reps: 3 sets to muscular fatigue, per arm. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Emphasis Push-Up

• How to Do it: Lie on the ground with one hand on the dumbbell and the other hand flat on the floor. Keep your spine and legs straight as you lower into a deep push-up. The chest of the elevated hand will be put into a significant stretch. Press up until the non-elevated hand is locked out. Perform an even number of repetitions with each hand elevated.

• Sets and Reps: 3 sets to muscular fatigue.
• Rest time: No rest between arms. Rest 90 seconds before repeating the previous exercise.

Single-Leg Romanian Deadlift

• How to Do it: Stand near a chair or the back of an incline bench while holding a dumbbell in one hand. Use the bench, as needed, for stability. Lift the leg of the working side slightly off the ground and softly bend the opposite knee. Bend at your hips as you “reach” the dumbbell toward your foot on the ground. Allow your working-side leg to rise into the air behind you. Keep your torso straight and don’t bend at the spine. Pull your torso back to stand upright.
• Sets and Reps: 3 sets to muscular fatigue, per leg. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between legs. No rest before moving to the next exercise.

Rear Foot Elevated Split Squat

• How to Do it: Face away from a flat bench while holding a dumbbell in one hand. Place the same-side leg behind you, resting your shoelaces on the bench. Squat down with your front leg and allow your back knee to drop to the floor. Keep your shoulders pulled back and your torso upright during the movement. Drive through your front foot to stand upright.

• Sets and Reps: 3 sets to muscular fatigue, per leg. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between legs. Rest 90 seconds before repeating the previous exercise.

Concentration Curl

• How to Do it: Sit on a bench with your feet wider than shoulder-width. Grab a dumbbell with a palms-up grip in one hand and rest the triceps of that arm near the same-side knee. Curl the weight toward your face. Don’t allow your legs or torso to swing the weight up. Lower the weight to full straight-arm extension.
• Sets and Reps: 3 sets to muscular fatigue, per arm. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Overhead Extension

• How to Do it: Sit upright on a flat bench. Press a dumbbell overhead with one arm. Keep your torso tight and upright. Lower the weight behind your head until your hand is roughly in line with the top of your head. Keep your elbow pointed generally toward the ceiling, don’t allow it to move significantly. Only your hand should move with the weight.

• Sets and Reps: 3 sets to muscular fatigue, per leg. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between arms. Rest 90 seconds before repeating the previous exercise.

Best Single-Dumbbell Workout for Fat Loss

Circuit training, a method of exercise that links multiple exercises together with minimal rest between each, is effective for improving body composition. In addition to decreasing body fat percentage and increasing muscularity, circuits may also promote modest improvements in aerobic fitness and strength. (10)(11)

Single-dumbbell exercises are ideal for circuit training because they require minimal setup. Machine-based circuit training obviously requires plenty of equipment, but it also requires monopolizing more than one’s fair of the gym. Single-dumbbell circuit training can just as easily be done in a small corner of a busy gym or a lonely motel room.

One-Dumbbell Fat-Burning Circuit

A light dumbbell works well for this whole-body resistance training circuit — 10 to 30 pounds should work for most lifters, depending on your strength and fitness level. It uses a descending repetition scheme, with each exercise performed for progressively fewer reps, to accommodate fatigue as you continue to work.

Perform the exercises in order, rest briefly, and then repeat the entire sequence for a total of three rounds.

Single-Arm Dumbbell Row

• How to Do it: Take a staggered stance with your front foot next to the dumbbell. Your working arm will be opposite your front foot — left foot forward with your right arm working, and vice versa. Brace your non-working forearm on your front thigh. Grab the dumbbell with your working arm and row toward your back hip. Maintain a neutral grip with your palm facing your leg. Lower the weight to a full stretch, nearly reaching ankle-level.
• Sets and Reps: 3 x 30 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Floor Press

• How to Do it: Lie down with the dumbbell in one hand and your elbow resting on the ground. Bend your legs with your feet flat. Press the weight above your chest to full lockout. Lower under control. Do not bounce your arm off the ground between repetitions.
• Sets and Reps: 3 x 25 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Goblet Squat

• How to Do it: Stand up while holding the dumbbell in the “goblet position,” supporting the dumbbell with both hands in front of your chin or neck. Keep your elbows close to your torso. Squat down as low as possible while keeping your upper body vertical. Keep your feet flat on the floor throughout each repetition.
• Sets and Reps: 3 x 20
• Rest time: No rest before moving to the next exercise.

Dumbbell Good Morning

• How to Do it: Hold the dumbbell to your upper chest using both hands. Slightly bend your knees while pushing your hips back and bending at the waist. When your upper body is nearly parallel to the ground, “pull” with your glutes and hamstrings to return upright. Keep a neutral spine during the movement. Don’t allow your back to round forward.
• Sets and Reps: 3 x 15
• Rest time: No rest before moving to the next exercise.

Single-Arm Arnold Z Press

• How to Do it: Get on the ground in a “long-sitting position” with your legs extended in front of you and your upper body straight. Hold the dumbbell in front of your working-side shoulder with your palm facing your body. As you press overhead, rotate the dumbbell so your palm faces forward in the top position. Reverse the movement as you lower the weight.
• Sets and Reps: 3 x 10 per arm.
• Rest time: No rest between arms. Rest 60 seconds before repeating the first exercise.

Best Single Dumbbell Workout for Conditioning

A complex is a series of lifts performed in immediate succession with the same piece of equipment. Barbell and kettlebell complexes are extremely popular, and for good reasons. They train all major energy systems, build multi-joint strength, and fortify your grip. But the humble dumbbell does not get the notoriety it deserves for complexes.

As a unilateral (single–arm) implement, it hammers the core while its balanced center of mass may be more user-friendly than a kettlebell for certain Olympic lift-inspired exercises, such as the dumbbell snatch.

One-Dumbbell Conditioning Complex

The exercises in this conditioning complex are power- and strength-based, which would tend to tax the quick-energy phosphagen system when performed in isolation. However, as the repetitions and rounds of the complex add up, you will lean hard into the anaerobic glycolysis and aerobic systems. Meaning this single-dumbbell complex is a multi-functional conditioning workout.

Perform all repetitions with the dumbbell in your left hand, followed by all repetitions with the dumbbell in your right hand, before immediately moving on to the next exercise.

Dumbbell Snatch

• How to Do it: Start with the dumbbell in the “hang position” between your knees — your feet should be slightly wider than shoulder-width and your palm facing your body. Drive through your hips and knees toward the ceiling. Carry that momentum through the dumbbell as you “zip” the weight in front of your midline and “flick” it into the overhead position. Lockout with a straight arm. Lower the weight with control to the starting position and repeat.
• Sets and Reps: 3 to 5 x 4 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Front-Loaded Reverse Lunge

• How to Do it: Hold the dumbbell at shoulder-level with your thumb near your shoulder. Step backward into a deep lunge position with your leg on the same side as the weight. Keep your torso upright and resist the weight pulling your upper body to the side. When your rear knee is close to the ground, drive through your front leg to return to a standing position. Perform all reps with one leg, then switch hands and repeat with the opposite leg.
• Sets and Reps: 3 to 5 x 4 per leg.
• Rest time: No rest between legs. No rest before moving to the next exercise.

Dumbbell Push Press

• How to Do it: Combine a mini-squat and ballistic overhead press to drive the weight overhead. Begin with the dumbbell near your shoulder and your palm facing your head. Squat down several inches before exploding upward as you press overhead to full lockout. Lower the weight under control.
• Sets and Reps: 3 to 5 x 4 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Overhead Squat

• How to Do it: Challenge your trunk stability and shoulder complex mobility with this full-body squat. Press the weight to lockout overhead and widen your stance. Squat as low as possible without moving your locked out arm overhead. Keep your torso as upright as possible and resist any rotation or twisting.
• Sets and Reps: 3 to 5 x 4 per arm.
• Rest time: No rest between arms. Rest 90 seconds before repeating the first exercise.

Best Single Dumbbell Workout for Strength

Heavy bilateral (double-limb) movements with barbells and machines tend to be the go-to exercises for strength in traditional gyms. But if all you’ve got is a single dumbbell, you’re going to have to make it work.

An effective strategy for enhancing strength is “accentuated eccentric training.” Accentuated eccentrics apply greater loads during the negative or lowering phase of the exercise than those applied during the concentric phase. (12) Weight releasers are commonly used for accentuated eccentric training, but this specialized device only works for one repetition, as the extra weight is jettisoned at the bottom of the first repetition. More importantly, it’s not compatible with dumbbell training.

Fortunately, accentuated eccentric loading can be accomplished by performing a unilateral, or single-sided, exercise with the assistance of the other limb during the concentric (lifting) phase. In plain English, you will use your off-side arm or leg to “help” during the upward phase of the lift and lower the weight with only your working side.

Build Strength with Just One Weight

Just as training to failure is not essential for muscle hypertrophy, it is not a requirement for strength. (6) You can and will build strength with not-to-failure sets of these exercises as long as your dumbbell is moderately heavy (e.g. 30 to 70 pounds, depending on your strength).

Half-Kneeling Single-Arm Overhead Press

• How to Do it: Kneel on the ground with the weight on the same side as the down knee. Use your off-side arm to assist in lifting the dumbbell from the bottom of the movement to lockout. Lower the weight using only your working-side arm. For each repetition, use the non-working arm to help lift the weight.

• Sets and Reps: 2 to 6 x 4 to 6 per arm.
• Rest time: Rest two minutes between sets.

Skater Squat

• How to Do it: Stand on your working leg while holding the dumbbell in the front rack position, hugged to your upper chest with both hands. Squat down until your off-side knee gently contacts the floor. Dig your off-side foot into the floor to assist back to a standing position. If you are unable to perform skater squats with control, place a pillow or stack of textbooks under your off-side knee to limit the range of motion.

• Sets and Reps: 2 to 6 x 4 to 6 per leg.
• Rest time: Rest two minutes between sets.

Single-Leg Good Morning

• How to Do it: Begin standing on one leg with the dumbbell in the front rack position, hugged to your upper chest with both hands. Hinge forward at the hips with minimal knee bend. Allow your back leg to rise into the air until your torso is nearly parallel to the ground. In the bottom position, bring your off-side foot to the floor to assist your return to a standing position. Perform all reps with one leg before switching sides.

• Sets and Reps: 2 to 6 x 4 to 6 per leg.
• Rest time: Rest two minutes between sets.

How to Warm-Up for Single-Dumbbell Workouts

A typical warm-up consists of five to ten minutes of general aerobic exercise followed by several lighter sets of the exercises that will be included in the workout. Since you’ve only got one dumbbell, cardio equipment and lighter “work-up sets” are out of reach.

However, even in these desperate times, a warm-up is important to get the most out of your workout. Consider jogging or ropeless jump rope (“pogo hops”) to elevate your body temperature.

For squats, lunges, Romanian deadlifts, and good mornings, a bodyweight warm-up of three sets of 10 to 12 reps should suffice. For non-bodyweight exercises, perform non-challenging, low-repetition sets of the primary movements you will train in the workout.

One Weight is All it Takes

Performed with intent and intensity, single-dumbbell workouts can build muscle size, promote fat loss, improve conditioning, and develop strength. These workouts can be useful when you find yourself in less-than-ideal scenarios where equipment is limited or you can deliberately program a single-dumbbell workout as an exercise in minimalism. Benefits of single-dumbbell training include versatility, the potential for unilateral loading for a challenging stimulus to the core, and the ability to efficiently perform accentuated eccentric exercises. Next time you are “down to your last dumbbell,” a single-dumbbell workout might change your outlook from grim to grateful.

References

1. Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780.
2. Jenkins, N. D., et al. (2017). Greater neural adaptations following high-vs. low-load resistance training. Frontiers in Physiology, 8, 331.
3. Schoenfeld, B. J., et al. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
4. Pareja‐Blanco, F., et al. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.
5. Vieira, A. F., et al. (2021). Effects of resistance training performed to failure or not to failure on muscle strength, hypertrophy, and power output: a systematic review with meta-analysis. The Journal of Strength & Conditioning Research, 35(4), 1165-1175.
6. Grgic, J., et al. (2021). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sport and Health Science.
7. Hedrick, A., & Herl, M. (2021). Technique of the Unilateral Dumbbell Wide Row. Strength & Conditioning Journal, 43(4), 121-123.
8. García-Jaén, M., et al. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study). Journal of Physical Education and Sport, 21(4), 1871-1877.
9. Maeo, S., et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11.
10. Ramos-Campo, D. J., et al. (2021). Effects of resistance circuit-based training on body composition, strength and cardiorespiratory fitness: a systematic review and meta-analysis. Biology, 10(5), 377.
11. Schmidt, D., Anderson, K., Graff, M., & Strutz, V. (2015). The effect of high-intensity circuit training on physical fitness. The Journal of sports medicine and physical fitness, 56(5), 534-540.
12. Wagle, J. P., et al. (2017). Accentuated eccentric loading for training and performance: A review. Sports Medicine, 47(12), 2473-2495.

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