← All chest exercises Intermediate

Single-Arm Dumbbell Press

A unilateral press that adds a core-stability demand alongside the standard chest-pressing motion.

Setup

Lie on a bench holding a dumbbell in one hand. The other hand can rest on your stomach or grip the bench for stability.

Movement

Press the dumbbell straight up. Keep your hips and torso square, resisting the urge to rotate toward the working side. Lower with control. Bring the dumbbell back to chest height, maintaining the same stable torso position.

Return

Brace your core throughout. The anti-rotation demand is constant through the entire set, not just at the top of the press.

Common Mistake to Avoid

Letting the torso rotate toward the working arm. If your hips or shoulders twist, your core isn't doing the stabilizing work this exercise is meant to build.

Equipment Dumbbell, flat or incline bench
Primary Muscles Chest (pectoralis major)
Secondary Muscles Triceps, core (anti-rotation)

Why it matters

Pressing with one arm at a time forces your core to resist the rotational pull of the off-center weight, adding a stability challenge that a standard two-arm press doesn't include. It also lets you address any side-to-side strength imbalance directly.

How to do it

  1. Lie on a bench holding a dumbbell in one hand. The other hand can rest on your stomach or grip the bench for stability.
  2. Press the dumbbell straight up. Keep your hips and torso square, resisting the urge to rotate toward the working side.
  3. Lower with control. Bring the dumbbell back to chest height, maintaining the same stable torso position.
  4. Brace your core throughout. The anti-rotation demand is constant through the entire set, not just at the top of the press.

Common mistakes

  • Letting the torso rotate toward the working arm. If your hips or shoulders twist, your core isn't doing the stabilizing work this exercise is meant to build.
  • Using a weight too heavy to control the rotation. This exercise typically requires lighter weight than a standard two-arm press for the same level of control.
  • Rushing through reps. A controlled tempo helps maintain the stable torso position throughout.
  • Neglecting the weaker side. If one arm is noticeably weaker, train both sides for equal volume rather than just relying on the stronger side more.

Sets & reps by level

Beginner

3 sets of 10–12 reps per arm with light weight.

Intermediate

3–4 sets of 8–10 reps per arm at a moderate, challenging weight.

Advanced

4 sets of 8–10 reps per arm, sometimes performed on an unstable surface for added core demand.

← All chest exercises Next: Smith Machine Bench Press →

Log your next single-arm dumbbell press session in seconds.

Track sets, reps, and weight without breaking your rest.

Start Your 14-Day Trial