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Exercise 1617 · REF SHUMp5H

Dumbbell Decline One Arm Hammer Press exercise animation

Dumbbell Decline One Arm Hammer Press

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Pressing one arm at a time from a decline position adds a core-stability demand on top of the usual chest and triceps work, since the body wants to rotate toward the working side. The neutral hammer grip keeps the shoulder in a more protected position than a standard press grip would at this angle. It's a good option for addressing a side-to-side strength imbalance that a two-arm press can mask.

How to Do the Dumbbell Decline One Arm Hammer Press

  1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
  2. Extend your arm straight up, keeping your elbow slightly bent.
  3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
  4. Press the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell Decline One Arm Hammer Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Decline One Arm Hammer Press work?
The Dumbbell Decline One Arm Hammer Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Dumbbell Decline One Arm Hammer Press?
The Dumbbell Decline One Arm Hammer Press is done with a dumbbell.
What's a good alternative to the Dumbbell Decline One Arm Hammer Press?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.