Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ArmsDumbbell

    Dumbbell Decline Single Arm Hammer Press

    The dumbbell decline one arm hammer press is a unilateral pressing movement performed on a decline bench, targeting the tricep with secondary emphasis on the chest and shoulders. It requires core stability and coordination due to the decline angle and single arm execution.

    Also Works

    ChestShoulders

    How to Perform

    1. 1

      Lie on a decline bench with a dumbbell in one hand, resting on your chest.

    2. 2

      Extend your arm straight up, keeping your elbow slightly bent.

    3. 3

      Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.

    4. 4

      Press the dumbbell back up to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch arms.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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