dumbbell incline one arm hammer press: technique and muscles worked

Animated demonstration of dumbbell incline one arm hammer press

How to do this exercise

Step:1 Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
Step:2 Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
Step:3 Rotate your wrist so that your palm is facing inward, towards your body.
Step:4 Press the dumbbell up and away from your body, extending your arm fully.
Step:5 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Step:6 Repeat for the desired number of repetitions, then switch arms.

Equipment: Dumbbells
Body part: Chest
Target muscle: Clavicular pectoralis (upper chest)
Secondary muscle: Triceps Forearms Anterior deltoid Sternal pectoralis (mid chest)

Hypertrophy grade

Good7 / 10

Nemeo’s take

This unilateral inclined press places strong emphasis on the upper part of the pectorals and the anterior deltoid, while mobilizing the triceps. The exercise offers good tension in the stretched position but stability remains a challenge, because the core core bracing sometimes limits the load compared to the bilateral version. It excels in unilateral isolation, but will be less loadable in the long term than a classic dumbbell press or with a bar.

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.

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dumbbell incline one arm hammer press

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