Single Arm Dumbbell Press


How to Do

How to Do Single Arm Dumbbell Press

The single arm dumbbell press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the single arm dumbbell press.


Beginning One Arm Dumbbell Press

1. Sit on a bench with two dumbbells.

2. Position your feet forward and slowly lie on a bench with proper posture (neutral spine).

3. Hold dumbbells perpendicular (straight up) towards the ceiling.


One Arm Dumbbell Press Movement

1. Brace the spine by drawing your belly button towards the spine and squeezing the buttocks. Pelvis should remain stable throughout the entire exercise.

2. Slowly lower the weight, maintaining the wrist position over the elbows.

3. Only move as far as you can maintain balance and core (back, belly, hips, and buttocks) stability.

4. Perform repetitions SLOWLY to enhance stabilization strength.

5. It is important NOT to let your back arch at any time during the movement.

6. Keep your feet pointed forward.


One Arm Dumbbell Press Benefits

The single arm dumbbell bench press is a wonderful exercise to incorporate into strength and power athletes' accessory programs since it can improve unilateral pressing strength, muscle activation, and assist a lifter who is recovering from an injury.

Exercise Aliases

How To Do a Bench Press, Chest Bench Press, Dumbbell Bench Press, Dumbbell Presses.


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