Chest · Dumbbell
Dumbbell Decline One Arm Hammer Press
How to do the dumbbell decline one arm hammer press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie back on a decline bench holding a single dumbbell with a neutral, palm-in grip. Press the dumbbell up over your lower chest until your arm is extended, then lower with control. Finish the set and switch arms.
- 1Feel your lower chest and triceps drive the dumbbell up with the neutral
- 2grip
- 3Keep your wrist stacked over your elbow through the press
- 4Control the lower and keep your shoulder set against the bench
Common mistakes
- Do not let the dumbbell drift toward your head or away from your body
- Avoid flaring your elbow wide; keep it tracking under the weight
- Do not arch hard off the bench or twist to push the rep
Muscles worked
The dumbbell decline one arm hammer press mainly works the lower chest and triceps, with the mid chest, front delts, and lower abs assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestSupport
- Front DeltsSupport
- Lower AbsSupport
- ForearmsMinor
- Upper AbsMinor
- ObliquesMinor
- Internal RotatorsMinor
Kovo programs the dumbbell decline one arm hammer press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.