Dumbbell One-Arm Reverse-Grip Press
A one-arm dumbbell press on a flat bench with the palm turned toward the face; the reverse grip keeps the elbow tucked and brings in the upper chest.
How to do it
Setup
Lying on a flat bench, one dumbbell at the side of the chest, palm facing the head, feet planted.
Steps
- Press the bell up over the chest, the palm still facing the head.
- Keep the elbow close to the body on the way down.
- Lower to the side of the chest; switch arms after the set.
Common mistakes
Palm turning back to a normal grip: the reverse grip is the variant; hold it. Wrist bending back under the bell: keep it straight over the forearm. Torso rolling toward the working side: press both shoulder blades into the bench.
Breathing
Inhale down, exhale pressing.
