How to do the Dumbbell Incline One Arm Press
Dumbbell Incline One Arm Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell Incline One Arm Press demonstration · © GymiaFit
Dumbbell Incline One Arm Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Incline One Arm Press step by step
- 1Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- 2Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
- 3Press the dumbbell upward and slightly inward, extending your arm fully.
- 4Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Incline One Arm Press — questions
What muscles does the Dumbbell Incline One Arm Press work?
The Dumbbell Incline One Arm Press primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Dumbbell Incline One Arm 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 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 Press?
Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Decline 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 Incline One Arm 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.