Dumbbell Incline One Arm Hammer Press

Muscles worked

Setup

1. Set an incline bench to an angle between 30 and 45 degrees.
2. Sit on the bench with a dumbbell in one hand, resting it on your thigh.
3. Kick the weight up to shoulder height and lie back, keeping your feet planted firmly on the floor for stability.
4. Hold the dumbbell with a neutral grip (palm facing inward) and place your non-working hand on your hip or the side of the bench.

How to do it

1. Exhale as you press the dumbbell vertically until your arm is fully extended, keeping the wrist stacked over the elbow.
2. Inhale as you slowly lower the dumbbell back to the starting position at the upper chest, maintaining a controlled 2-second eccentric phase.
3. Keep your core braced throughout the movement to prevent your torso from rotating toward the weighted side.
4. Complete all prescribed repetitions on one arm before switching to the other side.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the bench.
• Maintain a neutral grip (hammer) throughout the entire range of motion.
• Ensure the elbow stays tucked at roughly a 45-degree angle to the torso.
• Keep both glutes and feet grounded to prevent the body from tilting.

Pro tips

• Focus on driving your bicep toward the center of your chest at the top of the movement to maximize pectoral recruitment.
• Actively grip the side of the bench with your free hand to create more full-body tension and stability.

Make it harder

• Add a 1-second pause at the bottom of the movement to eliminate elastic energy and increase difficulty.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension for the upper chest.

Frequently asked

What muscles does the dumbbell incline one arm hammer press work?

The dumbbell incline one arm hammer press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline one arm hammer press?

The dumbbell incline one arm hammer press uses dumbbell.

Is the dumbbell incline one arm hammer press good for beginners?

The dumbbell incline one arm hammer press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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