---
title: "Dumbbell Decline One Arm Hammer Press"
description: "Begin by lying on a decline bench with your feet secured, holding a dumbbell in one hand with your arm bent and the dumbbell by your side, palm facing inward."
locale: en
slug: dumbbell-decline-one-arm-hammer-press
url: "https://hi.fitness/exercises/dumbbell-decline-one-arm-hammer-press"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/86efcfa1-dumbbell-decline-one-arm-hammer-press.mp4"
updatedAt: 2026-07-30T22:30:09+00:00
---
# Dumbbell Decline One Arm Hammer Press

Begin by lying on a decline bench with your feet secured, holding a dumbbell in one hand with your arm bent and the dumbbell by your side, palm facing inward.

## How to do it

1. Begin by lying on a decline bench with your feet secured, holding a dumbbell in one hand with your arm bent and the dumbbell by your side, palm facing inward. Place your other hand on the bench for stability.
2. Raise the dumbbell up over your chest, extending your arm fully without locking your elbow, keeping your elbow close to your body.
3. Slowly lower the dumbbell back to the starting position by your side in a controlled motion.
4. Repeat the steps for the desired number of repetitions, then switch arms and repeat.

## Form tips

- Exhale as you press the dumbbells up and inhale as you lower them.
- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Hold the bench tightly with your free hand to ensure proper balance.

## Similar exercises

- [Svend Press Decline Bench](https://hi.fitness/exercises/svend-press-decline-bench) - Lower chest · Weight plate
- [Hammer Strength MTS Iso-lateral Decline Press Both Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-both-arm) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Single Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-single-arm) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Alternate Arms](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-alternate-arms) - Lower chest · Machine
- [Dumbbell Decline Bench Press](https://hi.fitness/exercises/dumbbell-decline-bench-press) - Lower chest · Dumbbell
- [Decline Push Up](https://hi.fitness/exercises/decline-push-up) - Lower chest · Bodyweight
- [Dumbbell Decline Alternate Bench Press](https://hi.fitness/exercises/dumbbell-decline-alternate-bench-press) - Lower chest · Dumbbell
- [Dumbbell Decline Hammer Press](https://hi.fitness/exercises/dumbbell-decline-hammer-press) - Lower chest · Dumbbell