One Arm Dumbbell Bench Press
A supine one-dumbbell press from a flat bench, lowering beside the chest and locking out over the shoulder.
How to do it
- Sit at the end of a flat bench with one dumbbell on the thigh, then lie back and press it to lockout.
- Plant both feet and keep the back, shoulders, and hips on the bench.
- Hold the free hand near the hip or on the bench; it does not hold a weight.
- Lower the dumbbell beside the chest until the elbow is about ninety degrees, forearm vertical.
- Press it straight up over the working shoulder until the elbow is long.
- Finish the set, then switch arms and match the same range.
Key technique cue
Don't let the torso tip toward the dumbbell — keep the elbow tight, press straight over the shoulder.
Common mistakes
- ✕ Letting the torso roll toward the working arm as the bell comes down.
- ✕ Flaring the elbow into a wide arc instead of a narrow up-and-down press.
- ✕ Bouncing the dumbbell off the chest at the bottom.
- ✕ Starting on the stronger side and leaving the weaker side undertrained.
Benefits
- ✓ Trains each side on its own so a weaker press cannot hide.
- ✓ Forces the trunk to resist rotation under a single load.
- ✓ Uses one dumbbell and a flat bench, so it fits a small gym.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - One Arm Dumbbell Bench Press
- Kettlebell Bench Press
- Reverse-Grip Barbell Bench Press
About the exercise
The one-arm dumbbell bench press is a flat-bench press done with a single bell. You lie supine, feet planted, and press one dumbbell from beside the chest to a vertical lockout over the working shoulder while the free arm stays quiet. The pecs drive the press; the anterior deltoid and triceps assist; the trunk has to stop the torso from rolling toward the load. It is a unilateral bench press that trains anti-rotation and uses a lighter load than a two-dumbbell press.
Updated
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