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Exercise 0342 · REF K3dIO25

Dumbbell Lying One Arm Press V. 2 exercise animation

Dumbbell Lying One Arm Press V. 2

Category
Chest
Equipment
Dumbbell
Target
Pectorals

This one-arm press variation keeps the same core-engaging, unilateral setup as the standard version, usually with a change in hand position or bench angle. Training one side at a time here reveals strength differences a two-arm press can hide. Bracing through the core to resist rotating off the bench is the main technical point to watch.

How to Do the Dumbbell Lying One Arm Press V. 2

  1. Lie flat on a bench with your back supported and feet flat on the ground.
  2. Hold a dumbbell in one hand with your palm facing towards your feet.
  3. Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
  4. Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
  5. Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

The Dumbbell Lying One Arm Press V. 2 primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

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

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Lying One Arm Press V. 2 work?
The Dumbbell Lying One Arm Press V. 2 primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Dumbbell Lying One Arm Press V. 2?
The Dumbbell Lying One Arm Press V. 2 is done with a dumbbell.
What's a good alternative to the Dumbbell Lying One Arm Press V. 2?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.