Dumbbell Lying One Arm Press V. 2

Setup

1. 01Lie on a flat bench with one dumbbell at the shoulder, palm facing in.
2. 02Plant both feet wide and press them into the floor.
3. 03Keep the free arm relaxed at your side or on the hip.
4. 04Brace the trunk to hold the torso square.

Execution

1. 01Press the dumbbell up with a neutral grip until the elbow extends.
2. 02At the top, reach the working shoulder slightly toward the ceiling for extra range.
3. 03Bring the shoulder blade back to the bench as you lower.
4. 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.