Exercise guide · Intermediate · Compound

Dumbbell One Arm Reverse Grip Press: How to Do It & Muscles Worked

The dumbbell one arm reverse grip press is a unilateral chest exercise that targets the pectorals with a unique grip, also engaging the triceps and shoulders. It requires stability and control due to the reverse grip and single-arm execution.

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

How to do the dumbbell one arm reverse grip press

  1. Step 1: Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
  2. Step 2: Place your feet flat on the ground and keep your back straight.
  3. Step 3: Raise the dumbbell to shoulder height, keeping your elbow close to your body.
  4. Step 4: Press the dumbbell upwards until your arm is fully extended.
  5. Step 5: Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch to the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell one arm reverse grip 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 One Arm Reverse Grip 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.