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Chest · Dumbbell · Intermediate

How to do Dumbbell One Arm Reverse Grip Press

The dumbbell one arm reverse grip press is a unilateral chest exercise that targets the pectorals with a unique grip, also engaging the triceps and shoulders. It requires stability and control due to the reverse grip and single-arm execution.

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

How to do Dumbbell One Arm Reverse Grip Press, step by step

  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.

Muscles worked

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

Track Dumbbell One Arm Reverse Grip Press in SPLYT

Dumbbell One Arm Reverse Grip 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.

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