Exercise

One Arm Dumbbell Bench Press: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the One Arm Dumbbell Bench Press work?

The One Arm Dumbbell Bench Press primarily targets the chest, and also recruits the shoulders, triceps as secondary muscles. It's classified as a beginner-level strength movement using dumbbell.

What are the most common One Arm Dumbbell Bench Press mistakes?

• Losing tightness through the upper back and shoulder blades during the press.
• Not locking out fully at the top, cutting the working range of motion short.
• Arching excessively through the lower back instead of bracing the core.
• Flaring the elbows out to 90 degrees from the torso, which stresses the shoulder joint.

How should I program the One Arm Dumbbell Bench Press — sets, reps and frequency?

As an upper-body pressing movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good One Arm Dumbbell Bench Press variations and alternatives?

• Decline Dumbbell Bench Press — dumbbell, beginner level, chest
• Dumbbell Bench Press — dumbbell, beginner level, chest
• Dumbbell Bench Press with Neutral Grip — dumbbell, beginner level, chest
• Barbell Bench Press - Medium Grip — barbell, beginner level, chest

One Arm Dumbbell Bench Press at a glance

Attribute	Value
Level	Beginner
Equipment	Dumbbell
Category	Strength
Primary muscles	Chest
Secondary muscles	Shoulders, Triceps

How to do the One Arm Dumbbell Bench Press, step by step:

1. Step 1. Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
2. Step 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. Step 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. Step 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. Step 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. Step 6. Repeat the movement for the prescribed amount of repetitions of your training program.
7. Step 7. Switch arms and repeat the movement.