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Visual demonstration of the Dumbbell One Arm Wide Grip Bench Press exercise

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Intermediate

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

Dumbbell One Arm Wide Grip Bench Press

4 steps Updated 29/08/2026

Dumbbell One Arm Wide Grip Bench Press is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. Begin by lying flat on a bench with your feet firmly planted on the floor. Hold a dumbbell in your right hand, extending your arm straight above your shoulder, with a wide grip and palm facing forward.
  2. Lower the dumbbell slowly towards the floor by bending your elbow, until your elbow passes lower than the bench.
  3. Push the dumbbell back up to the starting position by extending your arm, squeezing your chest muscles at the top of the movement.
  4. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell One Arm Wide Grip Bench Press

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