How to do the Dumbbell Decline One Arm Hammer Press
Dumbbell Decline One Arm Hammer Press is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Dumbbell Decline One Arm Hammer Press demonstration · © GymiaFit
Dumbbell Decline One Arm Hammer Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Decline One Arm Hammer Press step by step
- 1Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- 2Extend your arm straight up, keeping your elbow slightly bent.
- 3Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
- 4Press the dumbbell back up to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Dumbbell Decline One Arm Hammer Press — questions
What muscles does the Dumbbell Decline One Arm Hammer Press work?
The Dumbbell Decline One Arm Hammer Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Decline One Arm Hammer Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Decline One Arm Hammer Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Decline One Arm Hammer Press?
Dumbbell Close Grip Press, Dumbbell Incline Hammer Press On Exercise Ball, Dumbbell Incline One Arm Hammer Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Decline One Arm Hammer Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.