Dumbbell One Arm Reverse Grip Press
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Chest
- Type
- Strength
The dumbbell one arm reverse grip press is a single-arm chest exercise performed lying on a flat bench with a supinated (palm-toward-your-face) grip. Pressing one dumbbell at a time with a reversed grip biases the upper chest while demanding extra core stability to resist rotation, making it a useful accessory for building the chest and ironing out side-to-side strength imbalances.
How to do the Dumbbell One Arm Reverse Grip Press
- 1Sit on the end of a flat bench holding one dumbbell, then lie back and bring it to chest height on the working side.
- 2Plant both feet firmly on the floor and pull your shoulder blades down and together against the bench.
- 3Rotate your wrist so your palm faces back toward your head, taking a supinated (reverse) grip on the dumbbell.
- 4Press the dumbbell straight up over your chest until your arm is fully extended, keeping your wrist stacked over your elbow.
- 5Brace your core and avoid letting your torso twist toward the loaded side.
- 6Lower the dumbbell under control toward the upper portion of your chest, keeping your elbow tucked fairly close to your torso.
- 7Stop when the dumbbell is just above chest level, then press back up to full extension.
- 8Complete all your reps on one side, then switch the dumbbell to the other hand and repeat.
- 9Sit up under control to set the dumbbell down safely.
Form tips
- Keep your shoulder blades retracted and your upper back tight throughout the set to protect the shoulder and give the press a stable base.
- Tuck your elbow closer to your torso than you would on a standard press — the reverse grip naturally shifts the angle and keeps tension on the upper chest.
- Brace your abs and squeeze your free-side glute to resist the rotational pull of pressing one arm at a time.
- Start lighter than your two-arm dumbbell press; the supinated grip is less familiar and your wrist needs time to adapt.
- Keep your wrist firm and neutral rather than letting it bend back under the load.
Common mistakes
- Letting the torso rotate toward the working arm, which leaks force out of the chest and stresses the lower back.
- Flaring the elbow wide away from the body, which strains the shoulder and undercuts the upper-chest emphasis the reverse grip provides.
- Letting the wrist bend backward under the dumbbell, which can strain the wrist and reduce pressing power.
- Going too heavy and using momentum, which sacrifices control and the unilateral stability benefit of the movement.
- Cutting the range short by not pressing to full lockout, which limits the work the chest does each rep.
Frequently asked questions
What muscles does the dumbbell one arm reverse grip press work?
It trains the chest, with the supinated reverse grip shifting more of the emphasis onto the upper chest. Pressing one arm at a time also forces your core to work harder to keep your torso from twisting.
Why use a reverse grip instead of a normal grip?
Turning your palm to face your head changes the pressing angle and biases the upper chest. It is a useful variation when you want to add upper-chest work without changing the bench angle.
Is the one arm reverse grip press good for beginners?
It can be, but start light. The single-arm load and unfamiliar supinated grip demand more wrist and core control than a standard dumbbell press, so build the pattern with manageable weight first.
How many sets and reps should I do?
As a chest accessory, 3 sets of 8–12 reps per arm works well. Use a weight you can control through a full range without your torso twisting.
Should I press both arms at once instead?
Pressing one arm at a time is the point of this variation — it exposes and corrects side-to-side imbalances and adds an anti-rotation challenge for your core. Use a two-arm press when you want to move more total load.
