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Dumbbell One Arm Reverse Grip Press

Dumbbell One Arm Reverse Grip Press

The Dumbbell One Arm Reverse Grip Press is a challenging upper body exercise that primarily targets the chest, shoulders, and triceps. This exercise is perfect for those looking to strengthen and sculpt their pectoral muscles, improve shoulder stability, and enhance overall upper body strength. To perform the Dumbbell One Arm Reverse Grip Press, you will need a pair of dumbbells and a flat bench. This exercise involves lying flat on the bench, holding a dumbbell in one hand, and adopting a reverse grip, meaning your palm faces towards your head. It's essential to maintain proper form and control throughout the movement to maximize results while minimizing the risk of injury. The reverse grip used in this exercise puts more emphasis on the upper chest muscles and triceps, engaging them in a unique way compared to traditional bench presses. In addition, the unilateral nature of the exercise helps improve muscular imbalances between the arms while activating stabilizer muscles in the shoulder and core. To challenge yourself further and continue progressing, you can gradually increase the weight of the dumbbell used or add additional sets and reps. Remember to always start with a weight that allows you to maintain proper form and gradually work your way up as you become more comfortable and stronger. Incorporate the Dumbbell One Arm Reverse Grip Press into your upper body workout routine to add variety and target different muscle groups. As with any exercise, it is essential to listen to your body, start with lighter weights if you are a beginner, and gradually progress to heavier weights as you gain strength and confidence. Remember to rest, recover, and fuel your body properly with a balanced diet to optimize your workout results.


  • Start by sitting on a flat bench with a dumbbell in one hand and your feet planted firmly on the ground.
  • Hold the dumbbell with an underhand grip, so your palm is facing up and your knuckles are facing forward.
  • Place the back of your hand against your inner chest, just below your armpit.
  • Exhale and press the dumbbell up towards the ceiling, fully extending your arm without locking your elbow.
  • Inhale and slowly lower the dumbbell back down to the starting position.
  • Repeat for the desired number of repetitions on one arm before switching to the other side.
  • Maintain proper form throughout the exercise, keeping your core engaged and back straight.

Tips & Tricks

  • Start with lighter dumbbells to focus on proper form and technique.
  • Engage your core muscles throughout the exercise to maintain stability.
  • Keep your back straight and avoid arching it during the movement.
  • Focus on the eccentric (lowering) phase of the exercise to maximize muscle activation.
  • Control the movement and avoid using momentum to lift the weight.
  • Maintain a slow and controlled tempo, emphasizing muscle contraction.
  • Use a full range of motion by lowering the weight until your elbow is at a 90-degree angle.
  • Ensure proper shoulder positioning by retracting and depressing your shoulder blades.
  • Avoid excessive wrist flexion or extension to prevent discomfort or injury.
  • Alternate arms between sets to balance the workload and prevent muscle imbalances.

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