Dumbbell Incline One Arm Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench with a single dumbbell resting on your thigh.
3. Kick the dumbbell up to shoulder height as you lie back, keeping your feet planted firmly on the floor for stability.
4. Hold the dumbbell with your palm facing forward (or slightly turned in) and extend your non-working arm out to the side to help balance your torso.

How to do it

1. Inhale and slowly lower the dumbbell toward the side of your upper chest, keeping your elbow tucked at a 45-degree angle from your body.
2. Lower the weight until you feel a deep stretch in the pectoral, ensuring your forearm remains vertical.
3. Exhale and press the dumbbell back to the starting position by contracting your chest and triceps.
4. Maintain a controlled tempo, taking 2-3 seconds to lower the weight and 1-2 seconds to press it back up.

Form checklist

• Keep both shoulder blades retracted and pressed firmly into the bench throughout the set.
• Avoid letting your torso rotate or your opposite shoulder lift off the bench.
• Keep your feet flat on the ground to maintain a stable base and prevent sliding.
• Ensure the wrist stays stacked directly over the elbow to protect the joint.

Pro tips

• Brace your core and squeeze your glutes aggressively to resist the rotational force of the unilateral load.
• Focus on driving your bicep toward the center of your chest at the top of the movement for a stronger peak contraction.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate elastic recoil and increase time under tension.
• Slow the eccentric (lowering) phase to 4-5 seconds to maximize muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell incline one arm press work?

The dumbbell incline one arm 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 press?

The dumbbell incline one arm press uses dumbbell.

Is the dumbbell incline one arm press good for beginners?

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

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps