My friend asked for a full-body workout using just one dumbbell — here is the exact 15-minute routine I gave him
You only need one dumbbell and 15 minutes to do this dumbbell workout suitable for beginners.
This 15-minute full-body workout only requires one dumbbell, making it easy to perform at the gym or at home. The routine was designed with a specific person in mind, so those experiencing pain or feeling unwell should stop immediately and seek medical advice.
The workout consists of three exercises: Devil press, Single-arm clean, and Alternating row. Each exercise targets different muscle groups, combining push and pull work for overall body engagement. The routine builds intensity quickly, so it's recommended to start with lighter dumbbells and focus on proper form rather than the number of reps.
To begin, perform 2 reps of the exercises back-to-back, taking a brief reset between sets. Add 2 reps (1 per side) for each subsequent round, setting a timer for 15 minutes. The goal is to achieve maximum reps while maintaining core engagement and proper form. If you're unsure about the moves or feel confident, it's best to practice them before starting the routine. Unilateral work (using one arm at a time) is recommended to ensure both sides of the body are equally challenged.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
