Single-dumbbell push-up

The single-dumbbell push-up is a more difficult push-up variation where you balance your hands on the ends of a dumbbell. This simple change makes many muscle groups work harder, helping encourage muscle and strength gains across the upper body.


  1. Simple way to make push-ups more difficult or combine them with dumbbell movements in circuit training
  2. Additional shoulder, chest, and core activation due to instability of dumbbell
  3. Narrow grip increases the challenge to the triceps

Single-dumbbell push-up Images


Single-dumbbell push-up Instructions

Single-dumbbell push-up muscle diagram
  1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
  2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
  3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
  4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.