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Dumbbell Incline Single-Arm Hammer Press
Unilateral incline press with hammer grip using one dumbbell targets upper chest, shoulders, and triceps for strength and hypertrophy while improving core stability and addressing imbalances.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Obliques
Popularity Score
6
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
9/10Upper Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 30 degrees. Lie back with feet flat, holding one dumbbell at shoulder level with neutral hammer grip.
- Inhale and lower dumbbell toward side of upper chest, elbow at 90 degrees.
- Exhale and press dumbbell upward and inward to full extension.
- Brace core to prevent torso rotation.
- Squeeze chest at top.
- Switch sides after reps.
- Keep shoulder blades retracted.
Coaching Tips
Form Cues
- Elbows tucked
- Core braced
- Squeeze chest
- Neutral grip tight
- Shoulders down
Breathing
Inhale during lowering phase; exhale during pressing phase while bracing core.
Tempo
3-1-1
Range of Motion
Lower until elbows form 90 degrees with upper arms parallel to floor; press to full arm extension without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Start with light weight
- Keep feet planted firmly
- Do not drop dumbbell uncontrolled
- Maintain shoulder blade stability
Spotting
Spot from behind or side to assist with lowering if needed; not typically required for moderate weights.
Common Mistakes
- Allowing torso to twist
- Flaring elbows wide
- Locking elbows at top
- Using momentum
- Arching back off bench
When to Avoid
- Shoulder impingement
- Elbow injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
Build Up First
- Master basic dumbbell bench press
- Core stability competency
Also known as
Single Arm Incline Hammer Press, One Arm Dumbbell Incline Hammer Press, Unilateral Incline Hammer Press
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