Chest · Dumbbell
Dumbbell Lying One Arm Press
How to do the dumbbell lying 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
Lie flat on a bench with a dumbbell in one hand held above your chest, palm facing forward, and your free hand resting at your side or on your core for balance. Press the dumbbell up until your arm is nearly straight, then lower under control to chest level. Complete all reps, then switch arms.
- 1Feel the chest and triceps of the working side drive the dumbbell up
- 2Keep your shoulder blade set and your torso flat against the bench
- 3Brace your core to resist your torso twisting toward the loaded side
Common mistakes
- Do not let your hips or shoulders rotate off the bench
- Avoid flaring the elbow straight out from the shoulder
- Do not lower past a comfortable stretch at the chest
Muscles worked
The dumbbell lying one arm press mainly works the mid chest and triceps, with the front delts, upper chest, and obliques assisting.
- Mid ChestPrimary
- TricepsPrimary
- Front DeltsSupport
- Upper ChestSupport
- ObliquesSupport
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell lying 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.