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Dumbbell Single Arm Bench Press
A unilateral dumbbell press performed lying on a bench, targeting the chest, shoulders, and triceps while demanding significant core stability. Used primarily for building strength and addressing side-to-side muscular imbalances.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
4.5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest between sets and between switching arms.
How to Perform
Lie supine on a flat bench, holding two dumbbells just outside your chest with palms facing forward. Brace your feet firmly on the floor and keep your non-working arm locked in position above your chest for stability.
- Slowly lower the working dumbbell toward the side of your chest, keeping your elbow tucked at about a 45-degree angle.
- Maintain core tension and ensure your torso remains level on the bench, resisting rotation.
- When the dumbbell lightly taps your chest, immediately reverse the movement.
- Drive the dumbbell forcefully back to the starting position using your chest and triceps.
- Complete all reps on one side before safely switching the working arm.
Coaching Tips
Form Cues
- Brace the core tightly.
- Maintain level hips.
- Press straight up.
- Keep the non-working arm stable.
- Elbows tucked slightly.
Breathing
Inhale deeply as you lower the weight, maintaining core tension, and powerfully exhale as you press the dumbbell back to the starting position.
Tempo
3-0-1
Range of Motion
Lower the dumbbell until the upper arm is roughly parallel to the floor or the dumbbell handle lightly touches the side of the chest.
Safety
Safety Notes
- Start with lighter weights to master core bracing and stability.
- Ensure the non-working dumbbell is securely locked out before initiating the press.
Spotting
Not recommended due to the unilateral nature and stability demand. Use lighter weight if control is compromised.
Common Mistakes
- Allowing the torso to rotate or tilt off the bench.
- Bouncing the dumbbell off the chest.
- Lowering the dumbbell too quickly.
- Letting the non-working dumbbell drift.
When to Avoid
- Acute shoulder or elbow pain.
- Severe core instability or spinal issues.
Flexibility Needed
- Adequate shoulder horizontal abduction and external rotation.
Build Up First
- Dumbbell Bench Press competency.
- Strong core bracing capacity.
Also known as
One-Arm Dumbbell Bench Press, Single Arm Dumbbell Press, Dumbbell One-Arm Press, Unilateral Dumbbell Press
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