Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Single-Arm Bench Press
Unilateral dumbbell press on a flat bench that targets chest, shoulders, and triceps while demanding core stability to resist rotation; used to build pressing strength and correct imbalances.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Obliques
Popularity Score
7
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
10/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
5/10External Obliques
Obliques
5/10Internal Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie supine on a flat bench with feet planted wide. Hold one dumbbell over your shoulder with arm extended, non-working arm extended for balance.
- Brace core and retract scapulae.
- Inhale and lower dumbbell to chest side with elbow at 45 degrees.
- Pause briefly when upper arm is parallel to ground.
- Exhale and press dumbbell straight up to extension.
- Maintain body tension to resist rotation.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive through chest.
- Keep elbow tucked.
- Brace against rotation.
- Shoulders down and back.
- Feet planted firm.
Breathing
Inhale during descent, brace core, exhale during press.
Tempo
2-1-1
Range of Motion
Lower until upper arm parallel to ground; extend fully overhead without locking elbows.
Safety
Safety Notes
- Start with light weight
- Avoid if acute shoulder pain
- Maintain neutral spine
- Do not lock elbows
- Ensure stable foot position
Spotting
Spot from behind or side for heavy sets; assist with dumbbell control if needed.
Common Mistakes
- Allowing torso rotation
- Flaring elbows wide
- Lowering too far into shoulder
- Arching lower back excessively
- Using momentum
When to Avoid
- Shoulder impingement
- Lower back issues
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
- Hip mobility for foot placement
Build Up First
- Master basic dumbbell bench press
- Core bracing competency
- Unilateral pressing form
Also known as
Single-Arm Dumbbell Chest Press, One-Arm Dumbbell Bench Press, Unilateral Dumbbell Bench Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Single-Arm Decline Bench Press
Dumbbells, Decline Bench
Chest
Dumbbell Single-Arm Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Decline Single-Arm Bench Press
Dumbbells, Decline Bench
Chest
Dumbbell Single-Arm Arnold Press
Dumbbells
Shoulders
Dumbbell Single-Arm Reverse Grip Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Single-Arm Floor Press
Dumbbells
Chest
Dumbbell Single-Arm Hammer Press
Dumbbells, Flat Bench
Chest
Dumbbell Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Single-Arm Shoulder Press
Dumbbells
Shoulders
Dumbbell Decline Single-Arm Hammer Press
Dumbbells, Decline 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
