Upper Arms Exercise · Dumbbell
Dumbbell Incline One Arm Hammer Press
Also known as: Db Incline One Arm Hammer Press, Dumbell Incline One Arm Hammer Press
- Category
- Upper Arms
- Equipment
- Dumbbell
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Dumbbell Incline One Arm Hammer Press is a targeted isolation upper arms movement designed to train the Triceps with direct engagement of the Chest.
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Pressing one arm at a time with a neutral grip from an incline bench isolates the upper chest and triceps on each side individually, exposing any strength gap between them. The hammer grip keeps the shoulder in a safer position through the press than a standard grip would at this angle. It's a useful accessory for evening out asymmetries that a two-arm press tends to mask.
How to Do the Dumbbell Incline One Arm Hammer Press
- Sit on an incline bench holding a dumbbell in one hand, resting it on your thigh.
- Lean back and use your thigh to help lift the dumbbell up to shoulder height.
- Turn your wrist so your palm faces inward toward your body.
- Press the dumbbell upward and away from your body until your arm is fully extended.
- Hold briefly at the top, then slowly lower the dumbbell back to the starting position.
- Complete the desired number of repetitions, then switch arms.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum.
Common Mechanical Mistakes & Form Errors to Avoid
- Flaring Elbows Outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.
- Moving the Upper Arms: Swinging the humerus back and forth turns the movement into a lat pullover rather than isolated elbow extension.
- Incomplete Lockout Extension: Stopping short of full arm extension prevents full recruitment of the triceps medial and lateral heads.
Proper Breathing Patterns & Core Engagement
Inhale as elbow flexes to full stretch; exhale as forearm extends straight.
Add the Dumbbell Incline One Arm Hammer Press to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Individuals with triceps tendon irritation at the elbow should avoid excessive deep elbow flexion (>90°) on skull crushers and prefer cable pressdowns. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Dumbbell Incline One Arm Hammer Press primarily targets the Triceps, with Shoulders as the primary synergist muscle group, along with the Chest.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have dumbbell? These target the same triceps with different equipment.
Bench Dip (knees Bent)
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Cable Alternate Triceps Extension
FAQ
- What muscles does the Dumbbell Incline One Arm Hammer Press work?
- The Dumbbell Incline One Arm Hammer Press primarily targets the triceps as the primary agonist. Synergist assistance is provided by the shoulders along with the chest. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Dumbbell Incline One Arm Hammer Press?
- The Dumbbell Incline One Arm Hammer Press is performed using a dumbbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Dumbbell Incline One Arm Hammer Press?
- The most frequent error is flaring elbows outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Dumbbell Incline One Arm Hammer Press?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Dumbbell Incline 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. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.