Dumbbell One Arm Reverse Grip Press
Also known as: one arm dumbbell reverse grip press
The point of Dumbbell One Arm Reverse Grip Press is chest thickness through a full range; independent dumbbell loading is how it gets there.
How to do Dumbbell One Arm Reverse Grip Press
- Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
- Place your feet flat on the ground and keep your back straight.
- Raise the dumbbell to shoulder height, keeping your elbow close to your body.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Reverse Grip 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 One Arm Reverse Grip Press Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell One Arm Reverse Grip Press
Swap Dumbbell One Arm Reverse Grip Press For
Dumbbell One Arm Reverse Grip Press — Frequently Asked Questions
How do you do the Dumbbell One Arm Reverse Grip Press?
Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. Place your feet flat on the ground and keep your back straight. Raise the dumbbell to shoulder height, keeping your elbow close to 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 One Arm Reverse Grip Press work?
The Dumbbell One Arm Reverse Grip Press primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Reverse Grip 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 One Arm Reverse Grip Press good for beginners?
Not usually. The Dumbbell One Arm Reverse Grip Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Reverse Grip Press?
Try the Shoulder Tap Push-up, Cable One Arm Press On Exercise Ball or the Lever Decline Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Reverse Grip Press the same as the one arm dumbbell reverse grip press?
Yes. The Dumbbell One Arm Reverse Grip Press is also commonly called the one arm dumbbell reverse grip press. Different gyms and training programs label it differently, but "one arm dumbbell reverse grip press" refer to this same movement.
