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All exercises

Dumbbell incline one arm hammer press

Intermediate

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

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

Front deltsChest

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

How to do it

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

What to do instead

  • Barbell one arm floor pressBarbell
  • Barbell incline reverse-grip pressBarbell
  • Dumbbell incline one arm hammer press on exercise ballDumbbell
  • Dumbbell decline one arm hammer pressDumbbell
  • Dumbbell incline 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 incline one arm hammer press

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