The dumbbell one arm reverse grip press is a unilateral chest exercise that targets the pectorals with a unique grip, also engaging the tricep and shoulders. It requires stability and control due to the reverse grip and single arm execution.
Also Works
TricepsShoulders
How to Perform
1
Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
2
Place your feet flat on the ground and keep your back straight.
3
Raise the dumbbell to shoulder height, keeping your elbow close to your body.
4
Press the dumbbell upwards until your arm is fully extended.
5
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
6
Repeat for the desired number of repetitions, then switch to the other arm.
Pro Tips
•Start with the palm facing toward you (supinated grip) and maintain this position throughout the entire press.
•Keep the pressing elbow at about a 45-degree angle to your torso, not fully flared or fully tucked.
•Lower the dumbbell under control until it lightly touches the outer edge of your chest before pressing back up.
Common Mistakes
•Letting the wrist rotate during the press, losing the reverse grip position and changing the muscle emphasis.
•Using too heavy a weight before mastering the unfamiliar grip, which can lead to the dumbbell slipping.
•Pressing the dumbbell too far over the face instead of over the chest, which stresses the shoulder.
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