Is it a bad idea to do double dumbbell exercises with a single dumbbell?
My sad home gym consists of an exercise bench and a single adjustable-weight dumbbell. I've been using this random Athlean-X video as a template, but three of the suggested eight exercises use two dumbbells, not one. Specifically:
Dumbbell Curl and Press
Thrusters
Farmers Carries (this seems patently unworkable with a single DB, so I'm skipping it entirely)
Is it dangerous/inadvisable/ineffective to split double dumbbell exercises into separate single dumbbell exercises for each hand? If yes, can you suggest replacements for the above, or an alternative full-body single-dumbbell exercise routine?
(1)1 Comments
Sorted by latest first Latest Oldest Best
No, it is neither dangerous, nor inadvisable, nor ineffective to separate those exercises into unilateral (single-hand) versions. The only disadvantage to doing so is the extra time that you will require to complete your bouts of training.
These variations will, however, demand significantly greater muscle recruitment—most notably to control/limit lateral flexion of the lumbar spine. All of the trunk muscles are involved, but those most active will be the internal obliques, quadratus lumborum, erector spinae, and psoas major.
And since we commonly possess imbalances in muscular size, strength and control, it is advisable to begin with your weaker side first, then match the performance of the weaker side with the stronger. This avoids your further developing any muscular biases you may have. (If you do not do this, the sides will tend to balance over time anyway, owing to the law of diminishing returns on your training, but it is generally preferable to keep yourself as balanced as possible.)
I hope that helps.
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2025 All Rights reserved.