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All exercises

Dumbbell one arm reverse grip press

Intermediate

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

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

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

How to do it

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

What to do instead

  • Kettlebell one arm floor pressKettlebell
  • Barbell decline wide-grip pressBarbell
  • Kettlebell extended range one arm press on floorKettlebell
  • Weighted svend pressWeight plate
  • Kettlebell alternating press on floorKettlebell
  • Dumbbell incline one arm pressDumbbell

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

  • Cable one arm incline press on exercise ballCable
Logged today · 2 min restDumbbell one arm reverse grip press

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