---
title: "Dumbbell Incline One Arm Press"
description: "Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in one hand at shoulder height with your palm facing forward."
locale: en
slug: dumbbell-incline-one-arm-press
url: "https://hi.fitness/exercises/dumbbell-incline-one-arm-press"
primaryMuscle: "Upper chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/8dbb3afd-dumbbell-incline-one-arm-press.mp4"
updatedAt: 2026-07-30T21:30:09+00:00
---
# Dumbbell Incline One Arm Press

Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in one hand at shoulder height with your palm facing forward.

## How to do it

1. Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in one hand at shoulder height with your palm facing forward. Your other arm can hold the bench for stability.
2. Press the dumbbell upward until your arm is fully extended above your upper chest.
3. Lower the dumbbell back to shoulder height with control, keeping your elbow at a 45-degree angle to your body. Repeat for the desired number of repetitions before switching to the other arm.

## Form tips

- Avoid locking your elbow at the top of the movement; maintain a slight bend.
- Hold the bench edge with your free hand to supportyour body during the exercise.
- Choose a weight that allows for proper form and control throughout the exercise.

## Similar exercises

- [Barbell Incline Bench Press](https://hi.fitness/exercises/barbell-incline-bench-press) - Upper chest · Barbell
- [Barbell Pause Incline Bench Press](https://hi.fitness/exercises/barbell-pause-incline-bench-press) - Upper chest · Barbell
- [Svend Press Incline Bench](https://hi.fitness/exercises/svend-press-incline-bench) - Upper chest · Weight plate
- [Incline Bench Cable Fly](https://hi.fitness/exercises/incline-bench-cable-fly) - Upper chest · Cable
- [Dumbbell Incline Bench Press](https://hi.fitness/exercises/dumbbell-incline-bench-press) - Upper chest · Dumbbell
- [Incline Push-up (On Box)](https://hi.fitness/exercises/incline-push-up-on-box) - Upper chest · Box
- [Dumbbell Incline Squeeze Press](https://hi.fitness/exercises/dumbbell-incline-squeeze-press) - Upper chest · Dumbbell
- [Dumbbell Incline Alternate Press](https://hi.fitness/exercises/dumbbell-incline-alternate-press) - Upper chest · Dumbbell