Intermediate
DUMBBELL LYING ONE ARM PRESS V. 2
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your back supported and feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand with your palm facing towards your feet.
3
Step:3 Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
4
Step:4 Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
5
Step:5 Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
