Dumbbell Lying One Arm Press

Dumbbell Lying One Arm Press

The Dumbbell Lying One Arm Press is a compound exercise that targets the muscles in your shoulders, chest, and triceps. This exercise is performed while lying on a bench, making it an effective way to isolate and strengthen one arm at a time. By using a dumbbell instead of a barbell, you can also engage your stabilizer muscles for better overall strength and balance. The primary muscle targeted during this exercise is the anterior deltoid, which is responsible for shoulder flexion and horizontal shoulder adduction. Additionally, the triceps brachii and pectoralis major are also activated as synergistic muscles to assist with the pressing movement. To perform the Dumbbell Lying One Arm Press, you would lie flat on a bench with a dumbbell in one hand, while keeping your feet flat on the ground for stability. With your elbow bent at a 90-degree angle, you would press the dumbbell up towards the ceiling until your arm is fully extended, and then lower it back down under control. By incorporating the Dumbbell Lying One Arm Press into your workout routine, you can improve upper body strength, muscular endurance, and shoulder stability. However, it's important to ensure proper form and start with an appropriate weight to avoid injury. Remember to consult with a fitness professional to determine if this exercise is suitable for your individual needs and goals.


  • Start by lying flat on a bench with a dumbbell in one hand, palm facing forward.
  • Plant your feet firmly on the ground, keeping your knees bent at a 90-degree angle.
  • Position the dumbbell at shoulder level, with your upper arm parallel to the ground.
  • Press the dumbbell up towards the ceiling, fully extending your arm but not locking the elbow.
  • Bring the dumbbell back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Make sure to maintain a stable and neutral spine throughout the exercise.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Focus on proper breathing technique, exhaling as you press the weight up and inhaling as you lower it down.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the intensity as you get stronger.
  • Avoid arching your back or using excessive momentum to lift the weight.
  • Keep your shoulder blades pulled back and down to maintain good posture throughout the movement.
  • Control the weight throughout the entire range of motion to maximize muscle activation.
  • Don't forget to warm up before starting the exercise to reduce the risk of injury.
  • If you experience any pain or discomfort, stop the exercise and consult a fitness professional or healthcare provider.
  • Remember to stretch and cool down after your workout to promote muscle recovery and flexibility.


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