Movement overview

The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the floor.
2. Hold a dumbbell in one hand with an overhand grip, arm extended above your chest.
3. Place your free hand on your hip or extend it out to the side for balance.
4. Lower the dumbbell slowly to the side of your chest, keeping your elbow at a 45-degree angle.
5. Pause briefly at the bottom of the movement.
6. Press the dumbbell back up to the starting position by extending your arm fully.
7. Complete the desired number of repetitions before switching arms.

Technical tips

• Engage your core throughout the exercise to maintain stability and prevent rotation.
• Focus on controlled movements; avoid using momentum to lift the weight.
• Keep your shoulder blades retracted and pressed against the bench for better support.
• Ensure your wrist remains straight and aligned with your forearm to prevent strain.
• Start with a lighter weight to master form before progressing to heavier loads.