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Incline One-Arm Dumbbell Hammer Press
A single-arm neutral-grip incline press that loads the triceps and upper chest one side at a time while the trunk resists rotation.
ArmsDumbbellIncline press
GoLightWeight mediadumbbell-incline-one-arm-hammer-press
Demonstration coming soon
Primary
TricepsPectoralis major
Secondary
Anterior deltoidsCoreObliques
Equipment
Dumbbell
Pattern
Incline press
Setup
- 01Set an incline bench to roughly 30 to 45 degrees.
- 02Lie back holding one dumbbell at the shoulder with a palm-in neutral grip.
- 03Plant both feet and grip the bench edge lightly with the free hand if needed.
- 04Brace the trunk so the torso stays square on the pad.
Execution
- 01Press the dumbbell up and slightly back over the upper chest.
- 02Keep the elbow tucked close to the ribs as it extends.
- 03Lock out without letting the torso twist toward the working side.
- 04Lower under control back to the shoulder.
Checkpoints
- -Both shoulders stay in contact with the bench.
- -The dumbbell path stays vertical, not drifting across the body.
- -Elbow stays close to the torso through the rep.
- -Hips stay square, not shifting sideways.
Common mistakes
- -Letting the torso rotate off the pad to help the press.
- -Flaring the elbow and losing the neutral-grip triceps bias.
- -Bouncing the dumbbell out of the bottom position.
- -Skipping reps on the weaker side.
Programming notes
- -Use 3 sets of 8 to 12 reps per arm, starting with the weaker side.
- -Match reps and load across sides to address imbalances.
- -Useful when one arm consistently lags on two-arm incline pressing.
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