TETSUDumbbell Incline One Arm Hammer Press
The Dumbbell Incline One Arm Hammer Press is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders and chest assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Incline One Arm Hammer Press
- Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
- Rotate your wrist so that your palm is facing inward, towards your body.
- Press the dumbbell up and away from your body, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Incline One Arm Hammer Press work?
The Dumbbell Incline One Arm Hammer Press primarily targets the triceps. The shoulders and chest work as supporting muscles.
What equipment do I need for the Dumbbell Incline One Arm Hammer Press?
You need a dumbbell to perform the Dumbbell Incline One Arm Hammer Press.
How many sets and reps of the Dumbbell Incline One Arm Hammer Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Incline 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.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.