TETSUDumbbell Decline One Arm Hammer Press
The Dumbbell Decline One Arm Hammer Press is a dumbbell exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Decline One Arm Hammer Press
- Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- Extend your arm straight up, keeping your elbow slightly bent.
- Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
- Press the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Decline One Arm Hammer Press work?
The Dumbbell Decline One Arm Hammer Press primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Decline One Arm Hammer Press?
You need a dumbbell to perform the Dumbbell Decline One Arm Hammer Press.
How many sets and reps of the Dumbbell Decline One Arm Hammer Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Decline One Arm Hammer Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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