Chest · Dumbbell
Dumbell One Arm Side Lying Bench Press
How to do the dumbell one arm side lying bench 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 on your side along a bench with a dumbbell in your top hand, elbow bent and the weight near your chest. Press the dumbbell straight up away from your body until your arm is extended, then lower it back under control to the start. Keep your hips stacked and your core braced so your torso does not roll.
- 1Tension across the chest as you press the dumbbell away from your body
- 2Triceps finishing the lockout at the top
- 3A controlled stretch across the chest as you lower the weight
Common mistakes
- Don't let your torso roll back or forward as you press
- Avoid using momentum to throw the weight up
- Don't shrug the shoulder up toward your ear
Muscles worked
The dumbell one arm side lying bench press mainly works the mid chest, with the triceps, front delts, upper chest, and lower chest assisting.
- Mid ChestPrimary
- TricepsSupport
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the dumbell one arm side lying 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.