Dumbbell Incline One Arm Hammer Press

Dumbbell Incline One Arm Hammer Press

Upper arms · Dumbbell

Target muscles

Rectus abdominis

Also works

Teres majorPectoralis major clavicular headTrapezius middle fibers

The Dumbbell Incline One Arm Hammer Press is a highly effective exercise targeting the upper chest and shoulders, offering a great way to build strength and muscle definition. It's suitable for both beginners and advanced fitness enthusiasts, as it can be easily modified to match individual strength levels. People may choose this exercise for its ability to isolate and engage the chest muscles more effectively, promote muscle balance and symmetry, and add variety to their workout routine.

How to do it

  1. 1With a dumbbell in one hand, raise your arm until it is fully extended above you, keeping your palm facing inward in a hammer grip (thumb up).
  2. 2Slowly lower the dumbbell towards your shoulder, bending your elbow and keeping the rest of your body still, until your arm forms a 90-degree angle.
  3. 3Push the dumbbell back up to the starting position, fully extending your arm but not locking your elbow, while exhaling and engaging your chest muscles.
  4. 4Repeat the movement for your desired amount of repetitions, then switch to the other arm and repeat the process.

Tips

  • Proper Grip: Hold the dumbbell with a neutral grip, meaning your palms should be facing each other. This is where the 'hammer' in the name comes from, as your hand positioning should resemble holding a hammer. Avoid gripping the dumbbell too tightly as this can lead to unnecessary forearm fatigue.
  • Controlled Movement: As you press the dumbbell upwards, ensure your movement is slow and controlled. Avoid the common mistake of using momentum to lift the weight, as this can lead to muscle strain and doesn't effectively engage the targeted muscles. At the top of the movement, your arm should be fully extended but not locked out.

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