Dumbbell Lying One Arm Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with a dumbbell resting on your thigh.
2. Lie back onto the bench, using your thigh to help kick the dumbbell into a starting position over your chest.
3. Plant your feet firmly on the floor and engage your core to stabilize your torso against the bench.
4. Hold the dumbbell with a slightly tucked grip, extending your non-working arm out to the side or resting it on your hip for balance.

How to do it

1. Inhale and slowly lower the dumbbell toward the side of your chest, keeping your elbow at a 45-degree angle from your body.
2. Lower until the dumbbell is just above chest level, feeling a deep stretch in the pectoral muscle.
3. Exhale and press the dumbbell back up to the starting position by extending the elbow and contracting the chest.
4. Maintain a controlled tempo, focusing on a 2-second lowering phase and a powerful 1-second press.

Form checklist

• Keep both shoulder blades retracted and pinned against the bench throughout the set.
• Ensure your hips and lower back remain flat on the bench; do not let the weight pull you to one side.
• Keep your wrist stacked directly over your elbow during the entire movement.
• Drive through your feet to create a stable base and prevent torso rotation.

Pro tips

• Focus on 'anti-rotation'—the goal is to keep your torso perfectly still as if you were pressing two dumbbells.
• Squeeze the handle of the dumbbell tightly to increase irradiation and shoulder stability.
• Start with your weaker side to ensure you don't over-fatigue the core before completing both arms.

Make it harder

• Incorporate a 3-4 second eccentric (lowering) phase to increase time under tension.
• Perform the movement with your legs lifted and knees bent at 90 degrees to remove the stability of the floor.

Frequently asked

What muscles does the dumbbell lying one arm press work?

The dumbbell lying 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 lying one arm press?

The dumbbell lying one arm press uses dumbbell.

Is the dumbbell lying one arm press good for beginners?

The dumbbell lying one arm 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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