Dumbbell One Arm Reverse Grip Press

Setup

1. 01Lie on a flat bench with a single dumbbell held at the shoulder.
2. 02Turn the palm to face toward your head in a full underhand grip.
3. 03Plant both feet and pin the shoulder blades to the bench.
4. 04Place the free hand on your hip or ribs to monitor trunk rotation.

Execution

1. 01Brace so the torso stays square despite the one-sided load.
2. 02Press the dumbbell up and slightly inward while keeping the palm supinated.
3. 03Lock the elbow without letting the working shoulder lift off the bench.
4. 04Lower under control until the dumbbell reaches the lower chest, then repeat.

Checkpoints

• -Palm stays facing the head through the full rep.
• -Hips and shoulders stay level on the bench.
• -Elbow tracks close to the torso rather than flaring wide.
• -The wrist stays neutral and stacked under the dumbbell.

Common mistakes

• -Letting the torso twist toward the working arm.
• -Rotating the grip back to neutral at the top of the rep.
• -Using a load so heavy the free side lifts off the bench.
• -Bouncing the dumbbell out of the bottom position.