dumbbell one arm reverse grip press: technique and muscles worked

Animated demonstration of dumbbell one arm reverse grip press

How to do this exercise

Step:1 Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
Step:2 Place your feet flat on the ground and keep your back straight.
Step:3 Raise the dumbbell to shoulder height, keeping your elbow close to your body.
Step:4 Press the dumbbell upwards until your arm is fully extended.
Step:5 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Step:6 Repeat for the desired number of repetitions, then switch to the other arm.

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

Hypertrophy grade

Good7 / 10

Nemeo’s take

It is an exceptional “sculpture” and dynamic strengthening exercise for the pectorals and triceps. Working only one side at a time creates a massive imbalance that your core must compensate for to keep from toppling off the bench. It forces intense recruitment of the obliques and deep core muscles while isolating each pectoral independently. Although you can't lift as heavy as the traditional bench press, this variation is perfect for correcting strength asymmetries and improving the brain-muscle connection. It also offers greater freedom of movement at the shoulder level compared to a rigid 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 one arm reverse grip press

How to do this exercise

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