Chest
The main muscle group listed for this exercise.
Exercise guide
One Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
One Arm Dumbbell Bench Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do One Arm Dumbbell Bench Press
- Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
- Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- Switch arms and repeat the movement.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Decline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
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Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseDumbbell Bench Press with Neutral Grip
Dumbbell Bench Press with Neutral Grip is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseHammer Grip Incline DB Bench Press
Hammer Grip Incline DB Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about One Arm Dumbbell Bench Press.
What muscles does One Arm Dumbbell Bench Press work?
One Arm Dumbbell Bench Press primarily trains the chest and also involves the shoulders and arms.
Is One Arm Dumbbell Bench Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for One Arm Dumbbell Bench Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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