One Arm Dumbbell Bench Press
The One Arm Dumbbell Bench Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to One Arm Dumbbell Bench Press
- 1
Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- 2
By 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.
- 3
Once 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.
- 4
Bring 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.
- 5
As 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.
- 6
Repeat the movement for the prescribed amount of repetitions of your training program.
- 7
Switch arms and repeat the movement.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the One Arm Dumbbell Bench Press work?
The One Arm Dumbbell Bench Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the One Arm Dumbbell Bench Press good for beginners?
Yes, the One Arm Dumbbell Bench Press is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the One Arm Dumbbell Bench Press?
You need dumbbell to perform the One Arm Dumbbell Bench Press. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.