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Visual demonstration of the Dumbbell Decline One Arm Hammer Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Equipment
Dumbbells
Exercise guide

Dumbbell Decline One Arm Hammer Press

4 steps Updated 29/08/2026

Dumbbell Decline One Arm Hammer Press is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. Begin by lying on a decline bench with your feet secured, holding a dumbbell in one hand with your arm bent and the dumbbell by your side, palm facing inward. Place your other hand on the bench for stability.
  2. Raise the dumbbell up over your chest, extending your arm fully without locking your elbow, keeping your elbow close to your body.
  3. Slowly lower the dumbbell back to the starting position by your side in a controlled motion.
  4. Repeat the steps for the desired number of repetitions, then switch arms and repeat.
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Last updated: 29/08/2026

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Dumbbell Decline One Arm Hammer Press

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