Uploaded May 2020 | Updated September 2026, 2 weeks ago
So you are stuck at home an all you have access to is a single dumbbell, and a light one at that. Today we answer the questions of can you build muscle with light weights, and the answer is yes! Adding a tempo to your movements puts the muscle under a lot of strain, still fatiguing it and tear the muscle, similar to what it would do with a moderate to heavy weight. If you are focusing on your recovery and getting in enough protein, those muscles will be growing! Check out the only one dumbbell workouts I have for you below and let me know how they go for you!
If you enjoyed the workouts please leave a like and drop a comment and what you want to see next!
WORKOUTS
3-5 Sets | 8-12 Reps | :03-:06 Tempo up & down | Rest :30-:60 between each set
**You can perform a two armed movement while holding the dumbbell and rest the :30-:60 between sets. However if you choose to do single arm movements, while one arm is resting, work the other arm so the dumbbell is constantly moving and you keep that really short rest period for both arms.**
PUSH Workout (Chest, Triceps, Shoulders)
Push ups
Seated strict press
Front delt raise
Bench dips
PULL Workout (Back, Biceps)
Bent over rows
Bicep curl
Jefferson curl
Pull over
LEG Workout (Quads, Hamstrings, Glutes)
Heel raised goblet squat
Romanian deadlift
Goblet reverse lunge
Goblet Cossack squats
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If you would like to support the channel, please check out these links below. Thank you!
----------
DISCOUNTS
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
The protein and vitamins I use to maximize my recovery | Save 10% at checkout
shop.teamxnd.com/cvf/Products?type=2
Shop comfortable apparel and fitness ebooks | Save 10% with CVF10
roloathletics.com/collections/apparel#MainContent
//
SOCIALS
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
//
CHECK OUT MY PLAYLISTS
CrossFit Workouts
youtube.com/playlist?list=PLrO5cKeEkcZtd3e0fLbP0lFkgtZ-PuXD3
Product Reviews
youtube.com/playlist?list=PLrO5cKeEkcZsu1fBCoeylA_WxfKL37y5-
Exercise Technique Tips
youtube.com/playlist?list=PLrO5cKeEkcZucxXaKquIcZwfOEtbfWDNN
//
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.
So you are stuck at home an all you have access to is a single dumbbell, and a light one at that. Today we answer the questions of can you build muscle with light weights, and the answer is yes! Adding a tempo to your movements puts the muscle under a lot of strain, still fatiguing it and tear the muscle, similar to what it would do with a moderate to heavy weight. If you are focusing on your recovery and getting in enough protein, those muscles will be growing! Check out the only one dumbbell workouts I have for you below and let me know how they go for you!
If you enjoyed the workouts please leave a like and drop a comment and what you want to see next!
WORKOUTS
3-5 Sets | 8-12 Reps | :03-:06 Tempo up & down | Rest :30-:60 between each set
**You can perform a two armed movement while holding the dumbbell and rest the :30-:60 between sets. However if you choose to do single arm movements, while one arm is resting, work the other arm so the dumbbell is constantly moving and you keep that really short rest period for both arms.**
PUSH Workout (Chest, Triceps, Shoulders)
Push ups
Seated strict press
Front delt raise
Bench dips
PULL Workout (Back, Biceps)
Bent over rows
Bicep curl
Jefferson curl
Pull over
LEG Workout (Quads, Hamstrings, Glutes)
Heel raised goblet squat
Romanian deadlift
Goblet reverse lunge
Goblet Cossack squats
----------
If you would like to support the channel, please check out these links below. Thank you!
----------
DISCOUNTS
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
The protein and vitamins I use to maximize my recovery | Save 10% at checkout
shop.teamxnd.com/cvf/Products?type=2
Shop comfortable apparel and fitness ebooks | Save 10% with CVF10
roloathletics.com/collections/apparel#MainContent
//
SOCIALS
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
//
CHECK OUT MY PLAYLISTS
CrossFit Workouts
youtube.com/playlist?list=PLrO5cKeEkcZtd3e0fLbP0lFkgtZ-PuXD3
Product Reviews
youtube.com/playlist?list=PLrO5cKeEkcZsu1fBCoeylA_WxfKL37y5-
Exercise Technique Tips
youtube.com/playlist?list=PLrO5cKeEkcZucxXaKquIcZwfOEtbfWDNN
//
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.
