One Arm Dumbbell Bench Press
The one arm dumbbell bench press is a chest exercise that targets the chest with dumbbell. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the one arm dumbbell bench press
Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions of your training program.
Switch arms and repeat the movement.
Want this in a plan?
Build a weekly routine around the one arm dumbbell bench press and the rest of your chest work, matched to your goal and the equipment you have.
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Browse all chest exercises, read our best dumbbell chest exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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