Dumbbell Incline One Arm Hammer Press

Also known as: incline dumbbell one arm hammer press

Advanced

Triceps

Dumbbell

Dumbbell Incline One Arm Hammer Press trades complexity for elbow strength that finishes presses, and it works as accessory volume for the arms.

How to do Dumbbell Incline One Arm Hammer Press

Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
Rotate your wrist so that your palm is facing inward, towards your body.
Press the dumbbell up and away from your body, extending your arm fully.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell Incline One Arm Hammer Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Incline One Arm Hammer Press Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Dumbbell Incline One Arm Hammer Press

Easier progression

Barbell Seated Close Grip Behind Neck Triceps Extension

Swap Dumbbell Incline One Arm Hammer Press For

Cable Pushdown

Smith Machine Incline Tricep Extension

Barbell Reverse Close-grip Bench Press

Dumbbell Incline One Arm Hammer Press — Frequently Asked Questions

How do you do the Dumbbell Incline One Arm Hammer Press?

Sit on an incline bench with a dumbbell in one hand, resting on your thigh. Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height. Rotate your wrist so that your palm is facing inward, towards your body. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline One Arm Hammer Press work?

The Dumbbell Incline One Arm Hammer Press primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline One Arm Hammer Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline One Arm Hammer Press good for beginners?

Not usually. The Dumbbell Incline One Arm Hammer Press is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Incline One Arm Hammer Press?

Try the Cable Pushdown, Smith Machine Incline Tricep Extension or the Barbell Reverse Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline One Arm Hammer Press the same as the incline dumbbell one arm hammer press?

Yes. The Dumbbell Incline One Arm Hammer Press is also commonly called the incline dumbbell one arm hammer press. Different gyms and training programs label it differently, but "incline dumbbell one arm hammer press" refer to this same movement.