How to do the Dumbbell One Arm Reverse Grip Press
Dumbbell One Arm Reverse Grip 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 Triceps and Shoulders.
Dumbbell One Arm Reverse Grip Press demonstration · © GymiaFit
Dumbbell One Arm Reverse Grip Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell One Arm Reverse Grip Press step by step
- 1Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
- 2Place your feet flat on the ground and keep your back straight.
- 3Raise the dumbbell to shoulder height, keeping your elbow close to your body.
- 4Press the dumbbell upwards until your arm is fully extended.
- 5Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Reverse Grip Press — questions
What muscles does the Dumbbell One Arm Reverse Grip Press work?
The Dumbbell One Arm Reverse Grip Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell One Arm Reverse Grip 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 One Arm Reverse Grip 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 One Arm Reverse Grip 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 One Arm Reverse Grip 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.