18 Upper Body Unilateral Dumbbell Exercises (Strength+Size)

If you only have access to a single dumbbell, you can still get in an effective and fun workout! Today's video covers 18 upper body unilateral dumbbell exercises that you can perform with a single dumbbell. You can use these exercises to help build strength and muscle mass with these challenging exercises. Unilateral exercises have numerous benefits, making them just as powerful as barbells and machines. Check below for a template on how to create your own custom upper body workout, and leave a comment if you want me to make a video covering different muscles groups.
|Workout template|
Pick 2-3 exercises from the push and pull group
Perform 3-4 sets of each exercises
Perform 5-8 Reps (strength) or 8-15 reps (Hypertrophy) per exercises
Rest :60-:90 between exercises
*Time under tension is key! Go fast on the way up and slow going down for each rep
0:00 | Intro
1:01 | Single arm pressing exercises
1) Glute bridge floor presses (or bench press)
2) Floor pec flyes
3) Incline floor presses (or incline bench)
4) Single dumbbell deficit push ups
5) Lateral raises
6) Upward flyes
7) Front raises
8) External shoulder rotations
9) Bottom up shoulder presses
10) Arnold presses
2:34 | Single arm pulling exercises
11) Bent over rows
12) Supinated bent over rows
13) Bent over rear delt rows
14) Bent over Y backs
15) Quadruped rear delt flyes
16) Renegade rows
17) Trap shrugs
18) Upright rows
Leave any questions down below, drop a like and subscribe! Thanks for watching!
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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#UpperBodyUnilateralDumbbellExercises #UpperBodyUnilateralExercises

[@totowrapsmexico5103]

Great video Hud!

[@paytonjohnson3276]

Thank you for this video. High school sports has caused one side of my body to be significantly stronger than the other and it has been been very hard to correct it. These exercises are definitely helping!

[@tessarose53]

Awesome content!

[@ConstantlyVariedFitness]

Thanks!

[@guccijockstrap]

thank you so much handsome boy, this was so helpful, i had a full ass workout doing all of these

[@mksketchms]

Complete beginner and although i have 2 i wanna start with one because that is still kinda heavy for me haha was looking for this

[@blackz6226]

Nicee ❤❤❤❤

[@mksketchms]

For fatloss should i aim for heavy weight lower rep or the opposite?

[@THANOS-kq1eh]

Hiiii I have a major problem with muscle imbalance where my right body side is totally different from left and weaker. The weird part is I'm a right handed person how can I overcome this? Please help me

[@Huhjustsing]

How many reps and sets