Single-Arm Dumbbell Bench Press

The single-arm dumbbell bench press is an upper body strength exercise for the chest, shoulders, and triceps. Performing the exercise with a single-arm improves muscular balance on both sides of the body while also actively engaging the core.


  1. 410_A
    Grab a pair of dumbbells. Lie on your back on a bench and press the dumbbells directly above your sternum with straight arms and your palms facing away from you.
  2. Single-Arm Dumbbell Bench Press
    Pull your shoulders together, slightly stick out your chest, and lower one dumbbell to the side of your chest. Pause, then press the dumbbell back to starting position.

Trainer’s Tips

  • Keep your body stable on the bench during the movement.
  • Make sure to complete the full descent and touch the side of the chest with the dumbbell.
  • Do not hyperextend the neck. Maintain a neutral long spine.