Single Arm Dumbbell Press

Exercise Information

  • Alternative Names: Single arm dumbbell bench press, one arm dumbbell bench press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 6-8 reps
  • Variations:
  • Alternative:

The single arm dumbbell press, also called the one arm dumbbell bench press, is a simple variation performed by holding the dumbbell in one hand. It is a unilateral exercise that helps you perform one press at a time thereby pointing out imbalances in muscle and strength in your triceps, pecs, and shoulders.

Single Arm Dumbbell Press Exercise Information

  • Alternative Names: Single arm dumbbell bench press, one arm dumbbell bench press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 6-8 reps
  • Variations:
  • Alternative:

How to do Single Arm Dumbbell Press

Lie down on a flat bench, while positioning a dumbbell (weighing about 20-50 lbs) to the side of your chest so that the upper arm makes an angle of 90 degrees with the forearm and the palms facing away from you. Push the dumbbell up toward the ceiling until you lock your arm. Holding the position for a second, come down slowly and repeat the movement on the other hand.

Single Arm Dumbbell Press

Single Arm Dumbbell Bench Press Tips

  • Use your other hand to keep the body stable and the dumbbell balanced during the movement.
  • Complete the entire descend so that the dumbbell touches the side of your chest.

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