How To Do Single Arm Dumbbell Press

Single Arm Dumbbell Press Exercise

Single arm dumbbell press is a smart exercise if you have a strength imbalance in the chest muscles where one of your chest muscles is stronger than the other.

By using the single arm press, you can add additional volume for that weaker arm, helping to bring its strength level back up to match the other arm.

This exercise can also be used for when you simply want to isolate one side of the body at a time, putting full effort into lifting with just that one side.

The single arm dumbbell press will work the chest, the shoulders, as well as the triceps and biceps to a lesser degree.

Single Arm Dumbbell Press How To

  • Lay on a flat bench and position a dumbbell in one hand, elbow bent balancing the dumbbell slightly above shoulder level.
  • Breathe in and then as you exhale, press the weight straight up above the shoulder until the elbow is extended but not locked.
  • Pause at the top for a brief second and then slowly lower the dumbbell down in a controlled manner until it’s just about but not quite in line with the shoulder.
  • Continue on until all reps are completed and then switch sides (if doing both sides) and repeat.

Form and Technique

When doing this exercise, keep the dumbbell moving in a straight line, in line with the shoulder joint.

Don’t let it swing too far to one side or up or down or this may place excess strain on the shoulder joint, leading to pain and problems down the road.

Variations:   Dumbbell Bench Press, Barbell Bench Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Single Arm Dumbbell Press