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Dumbbell Single-Arm Hammer Press
Unilateral dumbbell chest press with neutral hammer grip targeting chest, shoulders, and triceps to build upper body strength and correct imbalances; demands core stability for anti-rotation.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
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
9/10Mid Chest, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Abs
4/10Obliques
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a flat bench with dumbbell on knee, neutral grip. Lie back, kick dumbbell to chest position. Feet flat, free hand on bench for stability.
- Exhale and press dumbbell upward in arc over chest.
- Extend arm fully without locking elbow.
- Squeeze chest at top.
- Inhale and lower dumbbell controlled to chest side.
- Maintain core tight to prevent rotation.
- Repeat reps, then switch arms.
Coaching Tips
Form Cues
- Keep core braced
- Elbows tucked 45 degrees
- Press in slight arc
- Neutral grip throughout
- Avoid body rotation
Breathing
Inhale during lowering phase; exhale and brace core during press.
Tempo
3-1-2
Range of Motion
Lower dumbbell to chest level with elbows at 45 degrees; press to full arm extension above chest.
Safety
Safety Notes
- Start with light weight
- Avoid if acute shoulder pain
- Keep elbows from full lockout
- Use knee to lower dumbbell safely
Spotting
Spot from opposite side; assist lift if needed. Not typically required for moderate weights; use safeties on bench if heavy.
Common Mistakes
- Flaring elbows wide
- Arching back excessively
- Using momentum to lift
- Rotating torso toward working arm
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Recent chest injury
- Lower back instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic mobility for stability
Build Up First
- Master basic dumbbell bench press
- Core bracing proficiency
- Unilateral pressing form
Also known as
One-Arm Dumbbell Hammer Bench Press, Single-Arm Neutral Grip Dumbbell Press, Unilateral Hammer Chest Press
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