Intermediate
DUMBBELL DECLINE 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 Lie on a decline bench with a dumbbell in one hand, resting on your chest.
2
Step:2 Extend your arm straight up, keeping your elbow slightly bent.
3
Step:3 Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
4
Step:4 Press the dumbbell back up to the starting position.
5
Step:5 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
