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Dumbbell Incline One Arm Hammer Press

Dumbbell Incline One Arm Hammer Press

The Dumbbell Incline One Arm Hammer Press is a dynamic and challenging upper body exercise that targets the muscles of the chest, shoulders, and arms. This compound movement is performed on an incline bench with a single dumbbell, making it a great choice for individuals looking to build strength and muscle definition. Starting with one dumbbell in each hand, position yourself on an incline bench with your back supported and your feet planted firmly on the ground. Begin by extending your arm and holding the dumbbell directly above your shoulder, with the palm facing inward. Keep your core engaged and maintain a slight bend in your elbow throughout the movement. As you inhale, lower the dumbbell towards your chest, allowing your elbow to create a 90-degree angle. Keep your forearm perpendicular to the floor and avoid any excessive twisting or rotation of the wrist. Pause for a brief moment at the bottom of the movement, feeling a deep stretch in your pectoral muscles. Next, exhale as you forcefully press the dumbbell back up to the starting position, fully extending your arm without locking out the elbow joint. Focus on contracting your chest muscles and maintaining control throughout the entire range of motion. Repeat the exercise for the desired number of repetitions before switching to the opposite arm. The Dumbbell Incline One Arm Hammer Press is an effective exercise for individuals of all fitness levels. It provides a unique stimulus to the muscles involved, helping to enhance strength, stability, and muscular development. Incorporate this exercise into your upper body routine for a challenging and rewarding workout!


  • Start by adjusting an incline bench to a 45-degree angle.
  • Hold a dumbbell in one hand with a neutral grip and sit back on the incline bench.
  • Rest the dumbbell on your thigh and use your thigh to help lift it to shoulder height.
  • Once at shoulder height, maintain a neutral wrist position and brace your core.
  • Press the dumbbell directly overhead in a hammer grip motion, while keeping your elbow slightly bent.
  • Lower the dumbbell back down to shoulder height in a controlled manner.
  • Repeat the movement for the desired number of repetitions.
  • Switch sides and repeat the exercise with the other arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with a weight that challenges you but still allows you to maintain control throughout the movement.
  • Engage your core muscles and keep your lower back pressed against the bench for stability.
  • Keep your elbow close to your body and avoid letting it flare out to the side during the press.
  • Exhale as you press the weight up and inhale as you lower it in a slow and controlled manner.
  • Alternate arms with each repetition to ensure balanced strength development.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Include this exercise as part of a well-rounded workout routine, incorporating other upper body and core exercises.
  • Allow for adequate rest and recovery between sets to prevent overexertion and injury.
  • Stay consistent with your workouts and gradually increase the intensity and volume over time for continued progress.


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