Single-Arm Dumbbell Bench Press
A single-arm dumbbell press on the flat bench.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Set the bench to a flat position and lie back with the upper back supported.
- Hold one dumbbell above the chest with the palms facing toward the feet.
- Keep both shoulders and hips on the support and brace against rotation.
Do the rep
- Lower the dumbbell to a comfortable depth beside the chest without turning the trunk.
- Press it above the chest until the elbow extends. Complete the prescribed reps on each side.
What counts as a rep
One rep lowers the dumbbell to a comfortable depth beside the chest and returns the working elbow to extension. Count reps separately for each side.
One rep lowers the dumbbell to a comfortable depth beside the chest and returns the working elbow to extension. Count reps separately for each side.
Breathing
Breathe in as the dumbbell lowers; exhale as you lift.
Cues
- Keep the wrists above the elbows.
- Keep the upper back supported.
Common mistakes
Trunk rotates
What you seeA shoulder lifts off the support.
FixUse less load and keep the shoulders on the support.
A stable position helps you control the load.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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