Intermediate
DUMBBELL INCLINE ONE ARM HAMMER PRESS
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
2
Step:2 Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
3
Step:3 Rotate your wrist so that your palm is facing inward, towards your body.
4
Step:4 Press the dumbbell up and away from your body, extending your arm fully.
5
Step:5 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch arms.
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
