Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ArmsDumbbell

    Dumbbell Incline Single Arm Hammer Press

    The dumbbell incline one arm hammer press is a unilateral pressing exercise performed on an incline bench, targeting the tricep while also engaging the shoulders and chest. It requires coordination and stability due to the single arm movement and the inclined position.

    Also Works

    ShouldersChest

    How to Perform

    1. 1

      Sit on an incline bench with a dumbbell in one hand, resting on your thigh.

    2. 2

      Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.

    3. 3

      Rotate your wrist so that your palm is facing inward, towards your body.

    4. 4

      Press the dumbbell up and away from your body, extending your arm fully.

    5. 5

      Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

    6. 6

      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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