Strength Training · Bodybuilding
Single-Arm Dumbbell Bench Press
The single-arm dumbbell bench press trains your chest and triceps one side at a time while your core works to keep your torso from twisting.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Sit on the bench with the dumbbell upright on your working-side thigh.
- Lie back with the dumbbell held close to your chest.
- Plant your feet wider than hip-width on the floor.
- Position the dumbbell above your working shoulder with help from your free hand.
- Rest your free hand on your abdomen.
- Lower the dumbbell beside your chest until your upper arm is roughly level with your torso.
- Press the dumbbell upward until your arm is straight above your shoulder.
Form cues
- Keep your shoulders and hips planted.
- Draw your shoulder blades gently together.
- Exhale as you press.
Common mistakes
- Elbow flaring straight sidewaysKeep your upper arm about 30–60 degrees from your torso.
- Wrist bending backwardStack the dumbbell over your wrist and elbow with your knuckles pointing toward the ceiling.
- Exaggerating your back archTighten your abdomen to keep your ribs from lifting while preserving a small, natural lower-back arch.
Safety
The uneven load can pull you sideways off the bench if you lose control. Excessive weight or fatigue can also lead to shoulder strain or a dropped dumbbell.
- Start lighter than your usual two-arm dumbbell press load.
- Use a stable bench with enough floor space for secure footing.
- End the set before you need to twist or jerk the weight upward.
- Use your free hand to help return the dumbbell toward your thigh as you rock up to sitting; avoid dropping it sideways.
If you have shoulder pain or cannot stay balanced with a light weight, choose a supported two-arm press or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Start with your weaker side and match its weight and reps on the stronger side.