Dumbbell Lying One-Arm Press
Gym Exercise Card
Equipment
The Dumbbell Lying One-Arm Press primarily targets the chest while engaging the core for stabilization. Performing this exercise helps improve unilateral strength, balance, and coordination by focusing on one side of the body at a time.
How to do it
- Lie back on a bench with feet flat on the floor.
- Hold a dumbbell in one hand at shoulder height, keeping your other hand on your side.
- Press the dumbbell upward until your arm is fully extended.
- Pause briefly at the top, then lower the dumbbell back to the starting position.
- Ensure your core remains tight and your back stays flat on the bench.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Triceps Brachii
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