Chest · Dumbbell
Dumbbell Incline One Arm Hammer Press
How to do the dumbbell incline 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
Set an incline bench to about 30 to 45 degrees and sit back holding one dumbbell with a neutral grip, palm facing in. Press the dumbbell straight up over your upper chest, then lower it under control to chest level and repeat for the set before switching arms.
- 1Feel your upper chest and triceps drive the dumbbell up with palm facing
- 2in
- 3Keep your shoulder blade pinned back and down on the bench
- 4Press in a straight line and squeeze at the top
Common mistakes
- Don't let your torso twist toward the working arm
- Avoid flaring the elbow out wide; keep it tucked with the neutral grip
- Don't bounce the dumbbell off your chest at the bottom
Muscles worked
The dumbbell incline one arm hammer press mainly works the upper chest and mid chest, with the triceps and front delts assisting.
- Upper ChestPrimary
- Mid ChestPrimary
- TricepsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the dumbbell incline 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.