How to do the Dumbbell Lying One Arm Press
Dumbbell Lying One Arm Press is a beginner 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 Triceps and Shoulders.
Dumbbell Lying One Arm Press demonstration · © GymiaFit
Dumbbell Lying One Arm Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Lying One Arm Press step by step
- 1Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- 2Hold the dumbbell at shoulder level with your palm facing forward.
- 3Press the dumbbell upward until your arm is fully extended.
- 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 Lying One Arm Press — questions
What muscles does the Dumbbell Lying One Arm Press work?
The Dumbbell Lying One Arm Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying 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 Lying One Arm Press suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying One Arm Press?
Dumbbell Incline Breeding, Dumbbell Lying Hammer Press, Dumbbell Lying One Arm Press V. 2 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 Lying 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.