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Dumbbell Single-Arm Reverse Grip Bench Press
A unilateral dumbbell press on a flat bench with supinated grip targets upper chest and biceps for strength and hypertrophy while improving core stability and addressing imbalances.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
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
9/10Upper Chest
Triceps
7/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Biceps
6/10Long Head, Short Head
Abs
4/10Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on a flat bench with feet flat on the floor. Hold one dumbbell in a supinated grip above your chest with arm extended.
- Inhale and lower the dumbbell toward your chest with elbow tucked at 45 degrees.
- Stop when upper arm is parallel to the floor.
- Exhale and press the dumbbell upward to full extension.
- Squeeze your chest at the top without locking elbows.
- Brace core to prevent torso rotation.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Elbow tucked to torso
- Core braced tight
- Squeeze chest at top
- Palm faces you
- Control the descent
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until upper arm is parallel to the floor; press until arms are fully extended without elbow lockout.
Safety
Safety Notes
- Start with light weight to master grip
- Avoid if acute shoulder pain present
- Keep back flat on bench
- Use chalk for better grip if needed
- Warm up shoulders thoroughly
Spotting
Spot from behind for heavy sets by assisting with the dumbbell during descent if needed; single-arm nature reduces necessity but use safeties for max efforts.
Common Mistakes
- Flaring elbows outward
- Rotating torso
- Using momentum to press
- Locking elbows at top
- Uneven reps between sides
When to Avoid
- Acute shoulder impingement
- Wrist instability
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist supination mobility
Build Up First
- Master basic dumbbell bench press
- Core bracing competency
Also known as
Single-Arm Supinated Dumbbell Press, One-Arm Reverse Grip Bench Press, Unilateral Reverse Grip Dumbbell Press
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