SPLYT · Workouts · Routines · Exercises · Tools
Triceps · Dumbbell · Intermediate

How to do Dumbbell Incline One Arm Hammer Press

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

Dumbbell Incline One Arm Hammer Press demonstration
Primary muscle
Triceps
Also works
Shoulders and Chest
Equipment
Dumbbell
Level
Intermediate
Category
Triceps

How to do Dumbbell Incline One Arm Hammer Press, step by step

  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.

Muscles worked

Dumbbell Incline One Arm Hammer Press works your triceps as the main mover, with help from your shoulders and chest.

Track Dumbbell Incline One Arm Hammer Press in SPLYT

Dumbbell Incline One Arm Hammer Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More triceps exercises

All 160 triceps exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →