Chest · Dumbbell
Dumbbell Incline One Arm Press
How to do the dumbbell incline one arm 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 lie back holding a dumbbell in one hand at shoulder level. Press the dumbbell up and slightly inward until your arm is extended over your upper chest, then lower under control. Keep your core braced so your torso does not twist toward the working side.
- 1Feel your upper chest and front delt drive the dumbbell up
- 2Brace your core to keep your torso square on the bench
- 3Lower under control until you feel a stretch in the upper pec
Common mistakes
- Do not let your torso rotate or hip lift toward the weight
- Avoid flaring the elbow straight out from your shoulder
- Do not bounce the dumbbell at the bottom; control the descent
Muscles worked
The dumbbell incline one arm press mainly works the upper chest, with the triceps, mid chest, front delts, upper abs, lower abs, and obliques assisting.
- Upper ChestPrimary
- TricepsSupport
- Mid ChestSupport
- Front DeltsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- ForearmsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell incline one arm 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.