Exercise guide · Intermediate · Compound

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

The dumbbell incline one arm hammer press is a unilateral pressing exercise performed on an incline bench, targeting the triceps while also engaging the shoulders and chest. It requires coordination and stability due to the single-arm movement and the inclined position.

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

How to do the dumbbell incline one arm hammer press

  1. Step 1: Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
  2. Step 2: Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
  3. Step 3: Rotate your wrist so that your palm is facing inward, towards your body.
  4. Step 4: Press the dumbbell up and away from your body, extending your arm fully.
  5. Step 5: Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell incline 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 Incline One Arm Hammer Press alternatives

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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.