One-Arm Exercises: Full Workouts with One Hand

Whether due to injury, amputation, paralysis, or another condition, having use of only one arm doesn't prevent a complete fitness routine. Many exercises naturally work one side at a time, and creative adaptations open up even more options. This guide covers effective single-arm training.

Benefits of Single-Arm Training

• Full workout possible with one arm
• Many exercises are naturally unilateral
• Core engagement increases (anti-rotation)
• Can build significant strength
• Cardiovascular fitness achievable

Upper Body Exercises

Pressing Movements

Single-arm floor press:

1. Lie on back, one dumbbell
2. Press up from chest
3. Lower with control
4. 3 x 10-12 reps

Single-arm overhead press:

1. Standing or seated
2. Press dumbbell overhead
3. Lower with control
4. 3 x 10-12 reps

One-arm push-ups (advanced):

1. Wide stance
2. One hand on ground
3. Lower and push up
4. Work toward this progressively

Wall or incline push-ups (one arm):

1. One hand on wall/bench
2. Lower chest toward surface
3. Push back up
4. 3 x 8-12 reps

Pulling Movements

Single-arm rows:

1. Support with knee on bench or hand on wall
2. Row dumbbell to hip
3. Lower with control
4. 3 x 10-12 reps

Single-arm lat pulldown:

1. Cable or band
2. Pull down toward shoulder
3. Control the return
4. 3 x 10-12 reps

Single-arm band pull-apart:

1. Anchor band at chest height
2. Pull across body
3. Control return
4. 3 x 15 reps

Shoulder Exercises

Single-arm lateral raise:

1. Dumbbell at side
2. Raise to shoulder height
3. Lower with control
4. 3 x 12 reps

Single-arm front raise:

1. Dumbbell in front of thigh
2. Raise to shoulder height
3. Lower with control
4. 3 x 12 reps

Shoulder external rotation:

1. Elbow at side, bent 90 degrees
2. Rotate forearm outward
3. Return with control
4. 3 x 15 reps

Arm Exercises

Bicep curls: 3 x 12-15 Tricep kickbacks: 3 x 12 Tricep overhead extension: 3 x 12 Wrist curls: 2 x 15

Core Exercises

Single-arm training naturally challenges core stability:

Anti-Rotation Focus

Single-arm farmer's carry:

1. Heavy weight in one hand
2. Walk, keeping body straight
3. Resist leaning
4. 3 x 30-40 seconds

Single-arm plank:

1. Plank position
2. Lift one hand off ground
3. Hold position
4. 3 x 20-30 seconds

Pallof press (single arm):

1. Band anchored to side
2. Press out with one arm
3. Resist rotation
4. 3 x 10 reps

Standard Core

Crunches: 3 x 15 Leg raises: 3 x 12 Side plank (can use arm or elbow): 3 x 20-30 seconds Bird-dog (modified): 3 x 10

Lower Body Exercises

Full leg workouts need no adaptation:

Squats: 3 x 15 Lunges: 3 x 10 each leg Romanian deadlifts (single-arm hold): 3 x 10 Step-ups: 3 x 10 each leg Calf raises: 3 x 20 Glute bridges: 3 x 15 Single-leg exercises: Full range available

Single-Arm Load Options

Goblet squat (one hand): Dumbbell at chest Suitcase deadlift: Weight in one hand Single-arm kettlebell swing: Great full-body exercise

Cardiovascular Options

No Adaptation Needed

• Walking/running
• Cycling
• Swimming (various strokes work)
• Stair climbing
• Elliptical (some work fine one-armed)

Modified Options

• Rowing (single-arm technique)
• Boxing/punching workouts
• Jump rope (might need practice)
• Circuit training with above exercises

Sample Workouts

Full Body (30 minutes)

Warm-up: 5 minutes walking, arm circles

Strength circuit (3 rounds):

• Single-arm rows: 10 reps
• Single-arm floor press: 10 reps
• Squats: 15 reps
• Single-arm overhead press: 10 reps
• Lunges: 10 each leg
• Farmer's carry: 30 seconds

Core:

• Crunches: 15 reps
• Side plank: 20 seconds each side

Cool-down: 5 minutes stretching

Upper Body Focus (25 minutes)

Warm-up: 3 minutes

Pushing:

• Floor press: 3 x 12
• Overhead press: 3 x 10
• Single-arm push-ups or wall push-ups: 3 x 8

Pulling:

• Single-arm rows: 3 x 12
• Lat pulldowns: 3 x 10
• Band pull-aparts: 3 x 15

Arms:

• Bicep curls: 2 x 15
• Tricep extensions: 2 x 15

Stretch: 4 minutes

Cardio and Core (20 minutes)

Cardio: 10 minutes (choice of activity)

Core circuit (2 rounds):

• Single-arm farmer's carry: 30 seconds
• Crunches: 15
• Leg raises: 12
• Side plank: 20 seconds each
• Bird-dog: 10 each side

Stretch: 5 minutes

Stretching with One Arm

Upper Body Stretches

Chest stretch:

• Doorway stretch (one arm)
• Hand behind back, chest open

Shoulder stretch:

• Arm across body, use body to push
• Against wall or doorframe

Tricep stretch:

• Arm overhead, use wall or lean

Neck stretches: All standard stretches work

Getting Creative

• Use walls, doorframes, furniture for assistance
• Loop towels or bands for leverage
• Seated stretches work well

Equipment Considerations

Best Equipment Options

• Dumbbells (naturally single-arm)
• Resistance bands (versatile)
• Cables (adjustable, single-arm)
• Kettlebells (single-arm work)

Adapting Equipment

• Some machines can be used one-armed
• Modifications often available
• Ask gym staff about options

Building Strength Balance

Core Engagement

Single-arm exercises naturally challenge anti-rotation—embrace this:

• Keep body straight during carries
• Resist twisting during presses
• Extra core workout built in

Progression

• Start with appropriate weight
• Progress as strength builds
• Unilateral training builds great strength

The Bottom Line

One arm is enough for comprehensive fitness. Focus on unilateral exercises that are naturally suited to single-arm training, get creative with adaptations, and build a strong, capable body. Your workout routine can be just as complete as anyone's.