Smart Workout Diary

Dumbbell One-Arm Hammer Press

The one-arm dumbbell hammer press is a unilateral overhead press performed with a neutral, palms-in grip. It primarily trains the shoulders, especially the deltoids, while the triceps assist with elbow extension and the trunk stabilizes the body. It supports shoulder strength, balanced side-to-side development, and overhead pressing control.

Demonstration

Dumbbell One-Arm Hammer Press — demonstration 1
Dumbbell One-Arm Hammer Press — demonstration 2

Instructions

  1. Set up: Stand tall with your feet about hip-width apart and hold one dumbbell at shoulder height. Use a neutral grip, with your palm facing inward and your wrist stacked over your forearm.
  2. Brace: Tighten your abdominal muscles, keep your ribs from flaring, and maintain a neutral spine. Keep the elbow slightly in front of or in line with the shoulder.
  3. Press: Exhale as you press the dumbbell upward in a controlled path until the arm is nearly straight overhead. Keep the wrist neutral and avoid leaning to the opposite side.
  4. Finish: At the top, keep the shoulder controlled and do not forcefully lock or shrug the shoulder toward the ear.
  5. Lower: Inhale and slowly lower the dumbbell back to shoulder height. Complete the desired repetitions, then perform the same number on the other arm.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load: Use a dumbbell you can press without leaning, twisting, or arching your lower back.
  2. Keep the neutral grip: Keep the palm facing inward throughout the repetition rather than rotating the dumbbell.
  3. Control both directions: Press smoothly and lower more slowly; do not let the dumbbell drop into the bottom position.
  4. Stop for pain: Use a comfortable range of motion and stop if you feel sharp pain in the shoulder, elbow, or wrist.
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