Dumbbell Incline One Arm Hammer Press

Target muscle

Triceps

Also works

Shoulders, chest

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell incline one arm hammer press

1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
2. Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
3. Rotate your wrist so that your palm is facing inward, towards your body.
4. Press the dumbbell up and away from your body, extending your arm fully.
5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The shoulders and chest work as secondary muscles. See all triceps exercises or every dumbbell exercise.