How to do the Single Arm Dumbbell Bench Press
- Lie on the bench, one dumbbell over your shoulder, palm facing in.
- Lower the dumbbell beside your chest, elbow close to your side.
- Press back up over your shoulder, keeping your hips on the bench.
- Finish all reps on one arm, then switch.
Full technique — 6 steps
- Lie flat on a bench with feet planted and a dumbbell in one hand.
- Hold the dumbbell over your shoulder with your arm straight and your palm facing in.
- Inhale, tighten your stomach, and keep your shoulder blades pulled back into the bench.
- Lower the dumbbell beside your chest, elbow close to your side, until the elbow passes below the bench.
- Press the dumbbell back up until it finishes over your shoulder without letting your torso twist.
- Complete all reps on one side, then switch arms.
Common mistakes
- Torso rotating during reps
- Lifting hips off the bench
- Cutting the bottom range short
- Letting the elbow flare out wide
- Wrists bending back excessively
Form cues
- Keep wrists over elbows
- Plant feet hard
- Lower beside the chest
- Keep shoulders down and back
- Keep hips square
Compared with similar variants
| Single Arm Dumbbell Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Lower back | low | low | — | — |
| Equipment | Dumbbells, Flat bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Machine
- Machine Chest Press Easier
- Smith Machine Bench Press Easier
Resistance bands
- Resistance Band Chest Press Easier
- Resistance Band Push-Up Easier
Kettlebell
- Kettlebell Crossover Push-Up Same level
No equipment
- Outdoor Chest Press Easier
- Three Legged Chaturanga Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Bench Press
- Easier Dumbbell Hex Press
- This exercise Single Arm Dumbbell Bench Press
- Harder Barbell Floor Press
- Harder Barbell Bench Press
Too hard for now? Start with the Dumbbell Hex Press.
Quick answers
What muscles does the Single Arm Dumbbell Bench Press work?
Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 6/10, Rotator Cuff 3/10.
Which joints does the Single Arm Dumbbell Bench Press load?
Shoulder: moderate, Lower back: low, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.
When should I do the Single Arm Dumbbell Bench Press in a workout?
Accessory. Goes after the main lifts. ≈ 11 min with rest.
How many sets and reps of the Single Arm Dumbbell Bench Press?
Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.
What can I do instead of the Single Arm Dumbbell Bench Press?
Machine: Machine Chest Press, Smith Machine Bench Press. Resistance bands: Resistance Band Chest Press, Resistance Band Push-Up. Kettlebell: Kettlebell Crossover Push-Up. No equipment: Outdoor Chest Press, Three Legged Chaturanga.
What is an easier version of the Single Arm Dumbbell Bench Press?
Dumbbell Hex Press (Intermediate), Dumbbell Bench Press (Beginner).
What is a harder version of the Single Arm Dumbbell Bench Press?
Barbell Floor Press (Intermediate), Barbell Bench Press (Intermediate).
