Dumbbell Lying One Arm Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single-arm Dumbbell Press
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Lying One Arm Press
- Lie down on a flat bench, holding a dumbbell in one hand.
- Position the dumbbell at chest level with your elbow bent.
- Press the dumbbell straight up towards the ceiling, fully extending your arm.
- Slowly lower the dumbbell back to chest level and repeat.
- Switch arms after completing the desired number of reps.
Common Mistakes
- Lifting the dumbbell too high above shoulder level.
- Not fully extending the arm during the press.
Modifications
- Use a lighter weight to start.
- Perform the exercise on a stability ball for added support.
Tips
- Keep your shoulder blades retracted throughout the movement.
- Avoid arching your lower back; engage your core.
Dumbbell Lying One Arm Press Alternatives
Tags
chest
strength
dumbbell
pectoralis
upper body
triceps
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