Chest · Dumbbell
Dumbbell One Arm Wide Grip Bench Press
How to do the dumbbell one arm wide grip bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench holding a single dumbbell in one hand, positioned out wide at chest level rather than tucked in. Press the dumbbell straight up over your chest until your arm is extended, then lower under control back to the wide chest position. Keep your shoulder blade pinned and complete all reps, then switch arms.
- 1A strong stretch across the working pec as you lower wide
- 2Chest driving the dumbbell up with the elbow tracking out slightly
- 3Shoulder blade pinned to the bench to keep the press stable
Common mistakes
- Letting your torso twist toward the loaded side
- Flaring the elbow so far it stresses your shoulder
- Bouncing the dumbbell or losing control on the way down
Muscles worked
The dumbbell one arm wide grip bench press mainly works the mid chest, with the triceps, upper chest, lower chest, obliques, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell one arm wide grip bench 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.