One-Arm Dumbbell Bench Press
Muscles worked
Instructions
- 1Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- 2By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
- 3Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
- 4Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
- 5As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- 6Repeat the movement for the prescribed amount of repetitions of your training program.
- 7Switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One-Arm Dumbbell Bench Press
The one-arm dumbbell bench press is a unilateral variation of the classic dumbbell bench press, performed one arm at a time. Lying on a flat bench, you clean the dumbbell up to shoulder height, then press it straight up while keeping the torso stable, with the free hand either assisting or simply resting at your side. This unilateral format forces the core and shoulder stabilizers to work harder to compensate for the missing counterweight, making it an excellent tool for correcting side-to-side strength imbalances. It demands solid technique and strong core bracing, since the torso tends to want to rotate toward the pressing side.
check_circleBenefits
- check_circleCorrects left-right strength imbalances
- check_circleStrengthens core bracing through unilateral loading
- check_circleBuilds the chest, shoulders, and triceps
lightbulbExecution tips
- lightbulbBrace your core hard to stop the torso from rotating
- lightbulbStart with a light load to master the balance
- lightbulbKeep the wrist firm and stacked over the forearm
- lightbulbPerform the same number of reps on both sides
warningCommon mistakes
- warningLetting the torso twist toward the pressing side
- warningUsing too heavy a load before mastering the balance
- warningRushing the clean of the dumbbell to shoulder height
- warningShortchanging reps on the weaker side
helpFrequently asked questions
Why do a one-arm press instead of a two-arm press?expand_more
It helps correct side-to-side strength imbalances and demands more core stability.
Should I use a lighter load than the two-arm version?expand_more
Yes, start lighter since the instability of the unilateral movement makes it harder at the same weight.
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