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Triceps · Dumbbell · Intermediate

How to do Squared Style Dumbbell Decline One Arm Hammer Press

The dumbbell decline one arm hammer press is a unilateral pressing movement performed on a decline bench, targeting the triceps with secondary emphasis on the chest and shoulders. It requires core stability and coordination due to the decline angle and single-arm execution.

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

How to do Squared Style Dumbbell Decline One Arm Hammer Press, step by step

  1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
  2. Extend your arm straight up, keeping your elbow slightly bent.
  3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body. Focus on squared movement.
  4. Press the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

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

Track Squared Style Dumbbell Decline One Arm Hammer Press in SPLYT

Squared Style Dumbbell Decline 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.

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