Dumbbell Incline One-Arm Hammer Press
The incline press with one dumbbell held palm-in; the neutral grip keeps the elbow tucked, and the free side holds the torso square.
How to do it
Setup
Bench at 30–45°, one bell at the shoulder held palm-in, free hand on the thigh, feet planted.
Steps
- Press the bell up over the shoulder, palm still facing in.
- Keep the free shoulder pinned to the bench.
- Lower to the shoulder with the elbow close to the ribs.
Common mistakes
Torso turning toward the bell: both shoulders stay on the pad; one arm invites the twist. Palm turning forward as the bell rises: keep it facing in; the neutral grip is this variant. Elbow flaring wide on the way down: bring it back along the ribs.
Breathing
Inhale down, exhale on the press.
