One-Arm Dumbbell Bench Press
Also known as: Single-Arm Dumbbell Bench Press, One Arm Lying Dumbbell Bench Press, One-Arm DB Bench Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie on a flat bench with one dumbbell held over your chest, the other hand on your belly or the bench.
- Plant your feet wide and brace your trunk.
- Lower the dumbbell beside your chest under control.
- Press it back up until your arm is straight.
- Finish all reps on one side, then switch.
Cues
- Keep both shoulders and hips flat on the bench.
- Brace as if someone is about to push you off the bench.
Common mistakes
- Twisting toward the working side.
- Letting the hips lift or roll.
- Choosing a weight you cannot control on the way down.