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All exercises

Dumbbell decline one arm hammer press

Intermediate

Dumbbell decline one arm hammer press is a compound dumbbell exercise for the triceps, also working the chest and front delts.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Barbell one arm floor pressBarbell
  • Barbell decline close grip to skull pressBarbell
  • Ez barbell decline close grip face pressEZ bar
  • Dumbbell incline one arm hammer pressDumbbell
  • Dumbbell one arm hammer press on exercise ballDumbbell
  • Triceps pressBodyweight

Easier variations

  • Triceps pressBodyweight
  • Dumbbell close-grip pressDumbbell
  • Dumbbell lying elbow pressDumbbell

Harder variations

  • Stalder pressBodyweight
Logged today · 2 min restDumbbell decline one arm hammer press

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