Equipmentdumbbell
Difficultyintermediate
tricepsupper arms
Dumbbell Decline One Arm Hammer Press
The dumbbell decline one arm hammer press is a unilateral pressing movement performed on a decline bench, targeting the triceps with secondary emphasis on the chest and shoulders. It requires core stability and coordination due to the decline angle and single-arm execution.
Step-by-Step Form & Technique
- 1.Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- 2.Extend your arm straight up, keeping your elbow slightly bent.
- 3.Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
- 4.Press the dumbbell back up to the starting position.
- 5.Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
chestshoulders
Track Dumbbell Decline One Arm Hammer Press in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.