Dumbbell Lying One Arm Press (version 2)

Dumbbell Lying One Arm Press (version 2)

The Dumbbell Lying One Arm Press (version 2) is a powerful exercise that targets multiple muscle groups in the upper body. It is commonly performed as part of a strength training routine, focusing on developing the shoulders, triceps, and chest muscles. This exercise is an excellent choice for individuals who want to increase upper body strength and size. In this exercise, you lie flat on a bench or the floor with a dumbbell in one hand, positioned directly above your shoulder. The dumbbell is held with an overhand grip, and your elbow is bent at a 90-degree angle. From this starting position, you press the dumbbell upwards until your arm is fully extended, and then slowly lower it back down to the starting position. This movement engages the shoulder muscles, with emphasis on the anterior and medial delts. It also recruits the triceps and pectoral muscles to assist in the pressing motion. The Dumbbell Lying One Arm Press (version 2) provides many benefits, including increased upper body strength, improved shoulder stability, and enhanced muscle definition. As a compound exercise, it challenges multiple muscle groups simultaneously, resulting in a more efficient workout. Additionally, this exercise requires core stabilization to maintain proper form and control throughout the movement, providing an added bonus for abdominal strength and stability. It's important to note that proper form and technique are crucial to ensure safety and maximize results when performing the Dumbbell Lying One Arm Press (version 2). Using an appropriate weight that allows you to complete the desired number of repetitions with proper form is essential. Also, it's recommended to warm up adequately before attempting any exercise and to incorporate this exercise into a well-rounded training program that includes both strength training and cardiovascular exercise for optimal results. Remember, always consult with a fitness professional or a physician before starting any new exercise program to determine the best approach based on your individual needs and goals.


  • Lie flat on a bench with your feet flat on the ground and your knees bent.
  • Grab a dumbbell with one hand and let it rest on the side of your chest with your palm facing inward.
  • Extend your arm straight up toward the ceiling, keeping your palm facing inward throughout the movement.
  • Slowly lower the dumbbell back down to the starting position, ensuring a controlled movement.
  • Complete the desired number of repetitions with one arm before switching to the other arm.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Focus on maintaining a neutral spine and engaging your core to stabilize your body during the movement.
  • Exhale as you press the dumbbell up and inhale as you lower it down.
  • Keep your wrists straight and aligned with your forearm throughout the movement to avoid excessive strain.
  • Ensure that your elbow stays in line with your shoulder as you press the weight up.
  • Avoid arching your back or using momentum to lift the weight; maintain control throughout the exercise.
  • If you notice any discomfort or pain, decrease the weight or consult with a fitness professional to ensure proper form.
  • To increase the intensity, try slowing down the lowering phase of the movement and focusing on the eccentric (negative) portion.
  • Consider incorporating supersets or drop sets to challenge your muscles and increase strength.
  • Remember to warm up before starting the exercise to prepare your muscles and joints for the movement.


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