8 Single Dumbbell Exercises for a Full-Body Workout
FIT4MOM x Christina Maril x Pam Delgrosso
At FIT4MOM, our instructors are more than fitness professionals; they're moms, mentors, and community builders. This month, we're excited to introduce Pam from FIT4MOM Glen Mills/West Chester, PA, whose passion for strength training and building community shines through every class she teaches.
Pam is mom to Cassie (13), Gemma (11), and Isla (7), and after years of helping moms grow stronger both physically and emotionally, she knows firsthand that FIT4MOM offers so much more than a great workout.
Finding Her Village
Pam first discovered FIT4MOM through a local moms Facebook group when she saw her local franchise was looking for instructors.
"I saw that the franchise was going to be sold, then the owner was hiring instructors, and I thought that would be an easier start."
She began as an instructor, she taught the prenatal workout FIT4BABY as well as the mommy-and-me class, Stroller Strides. Once her youngest daughter outgrew stroller classes, she transitioned into teaching Body Boost, where she now leads classes four times a week.
More Than a Workout
Ask Pam what she loves most about being an instructor, and her answer has nothing to do with squats or dumbbells.
"The members are all moms who get it. When a kid is sick, someone shows up late because they had to deal with an appointment, or we're all running on empty...we're in good company. Rarely is there an issue brought up at class that another mom hasn't already gone through. Working out with other moms increases your resources for parenting tenfold."
That sense of understanding is what makes FIT4MOM different.
The Power of the Village
For Pam, FIT4MOM is so much more than a fitness class.
"It isn't just a workout. There's a book club, mom's nights out, walking groups, running groups, clothing and toy exchanges, beach weekends…the list goes on. And when a mom or her family are in need, there is an entire village of friends to pull through and show up. It sure beats any gym I've ever been a part of."
It's this community that keeps moms coming back long after their children have outgrown the stroller years.
Pam's Favorite Single Dumbbell Exercises
Pam loves unilateral (single-sided) training because it challenges each side of the body independently while building balance, coordination, and core stability.
Here are a few of her favorites:
Unilateral Clean to Lateral Squat
Stand holding one dumbbell at your side. Explosively drive through your legs to clean the dumbbell to your shoulder. Step out into a squat, sitting your hips back while keeping your chest lifted. Push through your heel to return to standing, then lower the dumbbell with control before repeating.
Single-Side Overhead Lunge & Press
Hold one dumbbell at shoulder height. Step into a reverse or forward lunge, then as you stand, press the weight overhead. Lower the dumbbell back to your shoulder before repeating.
Single-Side Russian Twist
Sit with knees bent and feet on the floor or elevated. Hold one dumbbell with both hands or on one side of the body, rotate your torso from side to side, and keep your chest lifted throughout the movement
Staggered Good Morning
Stand with one foot slightly behind the other. Hold a dumbbell behind your neck. With a soft bend in both knees, hinge at your hips by sending them straight back while maintaining a long, neutral spine. Lower until you feel a stretch in your hamstrings, then drive your hips forward to return to standing.
Single-Leg Hip Thrust
Rest your upper back on a bench or sturdy surface. Lift one foot off the floor and drive through the opposite heel to raise your hips until your body forms a straight line from shoulders to knee. Lower slowly and repeat before switching sides.
Bird Dog Row
Place one hand and one knee on a bench while extending the opposite leg behind you. With the free hand, row the dumbbell toward your rib cage, keeping your hips square and core engaged.
Unilateral Chest Fly
Lie on your back with one dumbbell extended above your chest. With a slight bend in your elbow, slowly lower the weight out to the side until you feel a stretch across your chest, then squeeze back to the starting position.
Cross-Body Skullcrusher
Lie on your back holding one dumbbell above your shoulder. Bend your elbow to lower the weight diagonally toward the opposite side of your forehead, then extend your arm back to the starting position while keeping your upper arm steady.
Strength looks different for every mom
Strength looks different for every mom. Sometimes it's lifting a heavier weight. Sometimes it's showing up after a sleepless night. Sometimes it's simply taking an hour for yourself. However you define strength, remember that every workout is an investment in your health, your confidence, and your future.
KEEP MOVING WITH US!
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