How to do the Single Arm Dumbbell Incline Bench Press
- Lie back on the incline bench, feet flat, one dumbbell beside your upper chest.
- Rest your free hand on your stomach and keep your torso square.
- Press the dumbbell up until your arm is straight over your shoulder.
- Lower it slowly beside your upper chest, then switch arms after the set.
Full technique — 7 steps
- Set the bench to a low-to-moderate incline and lie back with both feet planted on the floor.
- Hold one dumbbell beside your upper chest with your palm facing forward and rest your free hand on your stomach.
- Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
- Press the dumbbell up over your shoulder until your arm is extended.
- Keep your hips and torso square on the bench without twisting toward the working side.
- Lower the dumbbell under control beside your upper chest with your elbow angled in toward your side.
- Complete all reps on one arm, then switch sides.
Common mistakes
- Twisting the torso toward the dumbbell
- Bench set too upright
- Elbows flared straight out
- Dumbbells drifting behind shoulders
- Shoulders rolling forward at top
Form cues
- Keep forearms vertical
- Set shoulders into bench
- Keep hips square
- Press straight up
Compared with similar variants
| Single Arm Dumbbell Incline Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Intermediate |
| Technique to learn | easy | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Dumbbells, Adjustable bench, Incline 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.
Resistance bands
Suspension trainer
Barbell
- Feet Up Barbell Bench Press Harder
- Reverse Grip Bench Press Harder
No equipment
- Wall Decline Push-Up Harder
- Decline Knee Push-Up Easier
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 Alternating Machine Incline Chest Press
- This exercise Single Arm Dumbbell Incline Bench Press
- Harder Dumbbell Incline Bench Press
- Harder Alternating Dumbbell Incline Bench Press
Too hard for now? Start with the Alternating Machine Incline Chest Press.
Quick answers
What muscles does the Single Arm Dumbbell Incline Bench Press work?
Primary: Upper chest 9/10, Front delts 7/10. Also works: Triceps 6/10, Mid chest 5/10, Rotator Cuff 4/10, Serratus anterior 3/10.
Which joints does the Single Arm Dumbbell Incline Bench Press load?
Shoulder: moderate, 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 Incline Bench Press in a workout?
Accessory. Goes after the main lifts. ≈ 12 min with rest.
How many sets and reps of the Single Arm Dumbbell Incline Bench Press?
Strength: 3–4 sets of 6–8 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 45 s, 3–4 reps in reserve.
What can I do instead of the Single Arm Dumbbell Incline Bench Press?
Resistance bands: Resistance Band Incline Bench Press, Neutral Grip Resistance Band Incline Bench Press. Suspension trainer: Suspension Trainer Decline Push-Up. Barbell: Feet Up Barbell Bench Press, Reverse Grip Bench Press. No equipment: Wall Decline Push-Up, Decline Knee Push-Up.
What is an easier version of the Single Arm Dumbbell Incline Bench Press?
Alternating Machine Incline Chest Press (Beginner).
What is a harder version of the Single Arm Dumbbell Incline Bench Press?
Dumbbell Incline Bench Press (Beginner), Alternating Dumbbell Incline Bench Press (Intermediate).
