PlanWorkouts

Exercise 1622 · REF Ze7MoIb

Dumbbell One Arm Reverse Grip Press exercise animation

Dumbbell One Arm Reverse Grip Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

A reverse, palms-facing-you grip on a one-arm press changes the muscle recruitment pattern compared to a standard grip, generally shifting more emphasis onto the upper chest and front delt. It's a less common but useful variation for hitting the chest from an angle standard pressing doesn't reach. Go lighter than a standard press until the wrist and shoulder feel comfortable in the reversed position.

How to Do the Dumbbell One Arm Reverse Grip Press

  1. Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
  2. Place your feet flat on the ground and keep your back straight.
  3. Raise the dumbbell to shoulder height, keeping your elbow close to your body.
  4. Press the dumbbell upwards until your arm is fully extended.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

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