Single-Arm Dumbbell Floor Press
A single-arm dumbbell press on the floor.
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
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on the floor with bent knees and both feet planted.
- 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 until the upper arm gently contacts the floor 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 until the upper arm gently contacts the floor and returns the working elbow to extension. Count reps separately for each side.
One rep lowers the dumbbell until the upper arm gently contacts the floor 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.
- Touch the floor gently without bouncing.
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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