One-Arm Reverse-Grip Dumbbell Press

Body region

• Chest
• Arms
• Core

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on a flat bench with one dumbbell held over your chest, palm turned toward your face; rest the other hand on your belly or the bench.
2. Plant your feet wide and brace your trunk.
3. Lower the dumbbell to your lower chest, keeping the elbow close to your side.
4. Press it back up until your arm is straight.
5. Finish all reps on one side, then switch.

Cues

• Keep the wrist straight over the elbow.
• Keep both shoulders and hips flat on the bench.
• Use a lighter dumbbell than for a standard grip.

Common mistakes

• Flaring the elbow out, which strains the shoulder.
• Letting the wrist bend back under the load.
• Twisting toward the working side.

Variations

• Alternating Incline Dumbbell Press
• One-Arm Decline Dumbbell Press
• One-Arm Decline Neutral-Grip Dumbbell Press
• One-Arm Incline Dumbbell Press
• One-Arm Incline Neutral-Grip Dumbbell Press
• One-Arm Neutral-Grip Dumbbell Press

Alternatives

• Dumbbell Bench Press
• One-Arm Push-Up
• Kettlebell Floor Press