dumbbell decline one arm hammer press: technique and muscles worked

Animated demonstration of dumbbell decline one arm hammer press

How to do this exercise

Step:1 Lie on a decline bench with a dumbbell in one hand, resting on your chest.
Step:2 Extend your arm straight up, keeping your elbow slightly bent.
Step:3 Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
Step:4 Press the dumbbell back up to the starting position.
Step:5 Repeat for the desired number of repetitions, then switch arms.

Equipment: Dumbbells
Body part: Arms Chest
Target muscle: Triceps Costal pectoralis (lower chest)
Secondary muscle: Anterior deltoid Sternal pectoralis (mid chest)

Hypertrophy grade

Good7 / 10

Nemeo’s take

This unilateral variation of the bench press with a dumbbell offers good tension on the lower pectorals, while strongly requiring core strength and stability. Compared to the bilateral version or the bar, it limits the load because of the stabilizing effort and the grip, which slightly reduces its overload potential. Very effective in correcting imbalances, but managing systemic fatigue and coordination can slow down the development of true muscular failure.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

dumbbell decline one arm hammer press

How to do this exercise

Turn this exercise into progress.

More exercises to explore

barbell lying triceps extension double

ez bar standing french press

dumbbell decline hammer press