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Dumbbell Lying One Arm Press V. 2
A single-arm flat dumbbell press variation using a neutral grip and a slight torso reach at the top, extending the range and increasing the stability demand.
ChestDumbbellHorizontal press
GoLightWeight mediadumbbell-lying-one-arm-press-v-2
Demonstration coming soon
Primary
Pectoralis major
Secondary
Anterior deltoidsTricepsSerratus anteriorObliques
Equipment
Dumbbell
Pattern
Horizontal press
Setup
- 01Lie on a flat bench with one dumbbell at the shoulder, palm facing in.
- 02Plant both feet wide and press them into the floor.
- 03Keep the free arm relaxed at your side or on the hip.
- 04Brace the trunk to hold the torso square.
Execution
- 01Press the dumbbell up with a neutral grip until the elbow extends.
- 02At the top, reach the working shoulder slightly toward the ceiling for extra range.
- 03Bring the shoulder blade back to the bench as you lower.
- 04Lower the dumbbell under control to the outer chest and repeat, then switch arms.
Checkpoints
- -The extra reach comes from the shoulder blade, not from twisting the hips.
- -Palm stays facing in through the whole rep.
- -The torso returns fully square before the next lowering phase.
- -Range of motion matches on both arms.
Common mistakes
- -Rolling the whole torso instead of reaching with the shoulder blade.
- -Losing the neutral grip at lockout.
- -Rushing the reach and losing control of the dumbbell overhead.
- -Using loads that force the free arm to grab the bench.
Programming notes
- -Use 2 to 3 sets of 8 to 12 reps per arm with light to moderate loads.
- -Program after your main press as a unilateral accessory with a serratus emphasis.
- -Own the standard one-arm press first before adding the reach.
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