How to do the Dumbbell Incline One Arm Hammer Press
Dumbbell Incline 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 Shoulders and Chest.
Dumbbell Incline One Arm Hammer Press demonstration · © GymiaFit
Dumbbell Incline One Arm Hammer Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders, Chest
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Incline One Arm Hammer Press step by step
- 1Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- 2Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
- 3Rotate your wrist so that your palm is facing inward, towards your body.
- 4Press the dumbbell up and away from your body, extending your arm fully.
- 5Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell Incline One Arm Hammer Press — questions
What muscles does the Dumbbell Incline One Arm Hammer Press work?
The Dumbbell Incline One Arm Hammer Press primarily targets the Triceps. It also recruits the Shoulders, Chest as secondary movers.
What equipment do I need for the Dumbbell Incline 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 Incline 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 Incline One Arm Hammer Press?
Dumbbell Close Grip Press, Dumbbell Decline One Arm Hammer Press, Dumbbell Incline Hammer Press On Exercise Ball 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 Incline 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.