Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Decline Single-Arm Hammer Press
A unilateral dumbbell press on a decline bench with neutral grip that targets the lower chest and anterior deltoids for strength and hypertrophy; improves core stability and unilateral balance.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
7/10Anterior Delts
Triceps
5/10Lateral Head, Medial Head
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust decline bench to 15-30 degrees and secure feet under pads. Lie back with one dumbbell held in neutral grip above lower chest, non-working hand on torso for support.
- Inhale and lower dumbbell toward side of lower chest, keeping elbow at 45 degrees to body.
- Bend elbow to 90 degrees for stretch without losing control.
- Exhale and press dumbbell straight up to full arm extension.
- Squeeze chest at top without locking elbow.
- Maintain core tight to prevent torso rotation.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Elbows tucked at 45 degrees
- Core tight, no rotation
- Neutral grip throughout
- Press in straight line
- Squeeze lower chest
- Feet planted firmly
Breathing
Inhale during the lowering phase and exhale forcefully while pressing up, bracing core throughout.
Tempo
3-1-1
Range of Motion
Lower until elbow forms 90-degree angle with mild chest stretch; press to full arm extension above chest without elbow lockout.
Safety
Safety Notes
- Start with moderate weight to master form
- Avoid excessive decline angle to prevent shoulder overload
- Engage core to protect spine
- Use spotter for heavy dumbbells during setup
- Stop if shoulder pain occurs
- Secure feet to maintain stability
Spotting
Recommended for heavy sets; spotter assists with handing/retrieving dumbbell from thigh and supports arm if needed during failure.
Common Mistakes
- Allowing torso to rotate
- Flaring elbows wide
- Locking elbows at top
- Using momentum to press
- Overarching lower back
- Dropping dumbbell too fast
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Lower back strain
Flexibility Needed
- Shoulder flexion to 120 degrees
- Adequate thoracic mobility
Build Up First
- Mastery of basic dumbbell bench press
- Core stability competency
- Neutral grip familiarity
Also known as
Single-Arm Decline Dumbbell Hammer Press, Decline One-Arm Neutral Grip Press, Unilateral Decline Hammer Chest Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Single-Arm Hammer Press
Dumbbells, Flat Bench
Chest
Dumbbell Incline Single-Arm Hammer Press
Dumbbells, Incline Bench
Chest
Dumbbell Decline Single-Arm Bench Press
Dumbbells, Decline Bench
Chest
Dumbbell Single-Arm Decline Bench Press
Dumbbells, Decline Bench
Chest
Dumbbell Decline Single-Arm Fly
Dumbbells, Decline Bench
Chest
Dumbbell Single-Arm Hammer Shoulder Press
Dumbbells
Shoulders
Dumbbell Single-Arm Arnold Press
Dumbbells
Shoulders
Dumbbell Single-Arm Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Single-Arm Floor Press
Dumbbells
Chest
Dumbbell Single-Arm Incline Bench Press
Dumbbells, Incline Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
