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Dumbbell Bench Press Single-Arm
- 1 - Lie on a flat bench with one dumbbell held in one hand at chest level and your feet planted firmly on the floor.
- 2 - Brace your core and keep your shoulders pulled down and back against the bench to maintain stability.
- 3 - Start with the dumbbell positioned beside your chest, elbow bent at about 45 degrees from your torso, and palm facing forward.
- 4 - Press the dumbbell upward in a controlled motion until your arm is nearly fully extended above your chest.
- 5 - Pause briefly at the top while keeping your torso from rotating or shifting on the bench.
- 6 - Lower the dumbbell slowly back to chest level with control, maintaining a stable shoulder and neutral wrist.
- 7 - Repeat for the desired number of repetitions, then switch sides.
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