Exercise guide · Intermediate · Compound

Dumbbell Decline One Arm Hammer Press: How to Do It & Muscles Worked

The dumbbell decline one arm hammer press is a unilateral pressing movement performed on a decline bench, targeting the triceps with secondary emphasis on the chest and shoulders. It requires core stability and coordination due to the decline angle and single-arm execution.

Primary muscles
Triceps
Secondary muscles
Shoulders , Chest
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell decline one arm hammer press
Front view: muscles worked by the dumbbell decline one arm hammer press. Primary: triceps. Secondary: shoulders and chest.
Back view: muscles worked by the dumbbell decline one arm hammer press. Primary: triceps. Secondary: shoulders and chest.
Primary Secondary

How to do the dumbbell decline one arm hammer press

  1. Step 1: Lie on a decline bench with a dumbbell in one hand, resting on your chest.
  2. Step 2: Extend your arm straight up, keeping your elbow slightly bent.
  3. Step 3: Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
  4. Step 4: Press the dumbbell back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell decline one arm hammer press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Decline One Arm Hammer Press alternatives

More exercises that train the triceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.