Single Arm Dumbbell Bench Press: Another Overlooked and Under Utilized Exercise
- Jake Hicks
- Jul 25
- 5 min read
If you'd rather watch a video instead of read this blog, click HERE. The single arm dumbbell bench press is an underrated gem in the world of strength training. Unlike traditional exercises that belong to specific factions—bodybuilding, powerlifting etc—the single arm dumbbell bench press floats in its own space. It’s neither trendy nor widely popular, but it deserves a spotlight for its unique benefits and effectiveness. This is why I always say not to operate in factions. Identify as a strength athlete and don't get closed in by trends or norms within these factions. Here’s a deep dive into why I use this exercise as a primary strength builder, along with tips and strategies to incorporate it into your training.
Why the Single Arm Dumbbell Bench Press Stands Out
This isn’t just an accessory movement or a novelty; for me, the single arm dumbbell bench press is a primary strength exercise. Unlike the traditional two-arm dumbbell bench press, which I typically use for moderate rep ranges (4–6 reps, sometimes 8–12), I approach the single arm version with a low-rep mindset: 1-3reps per set. This strategy aligns with my overall philosophy of maximizing mechanical tension with heavy loads for myofibril strength and hypertrophy leaning heavily on type II muscle fiber recruitment.
Here’s the rationale: barbells are unmatched for loading heavy weight, so I keep barbell lifts in the 1–3 rep range to fully capitalize on that advantage. But benching with 2 dumbbells (one in each hand) have logistical challenges, especially at max effort levels. It’s difficult and impractical to pick up and handle extremely heavy dumbbells at 1RM intensity. The single arm dumbbell bench press solves this issue because you can pick up the dumbbell with two hands, get into position, then perform the press with one arm. This makes heavy loading more manageable and safer.
The Mechanics and Form That Matter
Form is king with this exercise. A key point is ensuring the shoulder blade you’re pressing with is firmly supported by the bench. I’ve seen people position themselves off to the side, which makes the lift unnecessarily harder and destabilizes the movement. For maximal strength training, keep the bench directly behind your shoulder blade to provide stable support.
Although the exercise demands more stabilization than a barbell press, it’s not drastically more unstable. This means you’re still able to generate significant amounts of force and mechanical tension without the extreme balance challenges seen in one-legged exercises like the single leg RDL.
Another important tip is how to manage the off-hand. The non-pressing arm acts like an anchor. It stays close to the body to help stabilize your torso, preventing excessive swinging or losing control of the dumbbell. When pressing heavy weights, your arm might naturally swing out a bit, and that’s okay as long as it doesn’t compromise form. Here is a video to see my preference for the uninvolved arm.
Foot Placement and Stability
Your feet play a critical role in stabilizing your body, especially when pressing heavy dumbbells. When pressing with your right arm, drive your right foot into the ground to counterbalance the weight pulling you off the bench. If your feet are positioned too far forward, you’ll lose this leverage and stability. Many lifters self-correct this naturally, but it’s worth paying attention to as you progress to heavier loads.
Programming the Single Arm Dumbbell Bench Press
If you’re new to this exercise, jumping straight into max effort attempts isn’t the smartest approach. Instead, build a solid foundation with a progressive plan designed to build tissue tolerance and technique:
Weeks 1–3: Use higher rep ranges to practice the movement. Start with 3–4 sets of 8 reps in week one, then increase reps to 10 and 12 in subsequent weeks.
Weeks 4–6: Begin introducing heavier loads by lowering reps but maintaining volume. For example, shift to 2 sets of 8 reps and 2 sets of 4 reps in week 4. Week 5 you can hit 2 sets of 10 and 2 sets of 5 and finally escalating to 2 sets of 12 and 2 sets of 6 by week 6.
After Week 6: If you know you need more time, start over and try to simply add 5 pounds from your first 6 weeks or if you're ready start incorporating low-rep, high-intensity sets (1–3 reps) to focus on maximal strength.
This gradual ramp-up protects your shoulder and connective tissues, helping you avoid injury in this vulnerable pressing position.
Using Bands to Enhance the Single Arm Dumbbell Bench Press
Adding resistance bands to the single arm dumbbell bench press is a simple yet effective way to increase training intensity and prolong the concentric phase of the lift. Bands create accommodating resistance, meaning the load increases as you push through the movement, forcing you to accelerate longer and harder. This can help you develop speed and power while also adding variety if you don’t have access to heavier dumbbells.
To use bands, loop one around your back and hold the dumbbell as usual. When you press, the band stretches and adds resistance, then pulls the weight back down, enhancing the eccentric phase. This method is easy to set up and offers many options depending on the band size and tension.
The Mindset Behind Heavy Single Arm Dumbbell Pressing
I’ve pressed as much as 180 pounds with one arm—a significant load considering my body weight of 270–280 pounds. This is not an exercise to take lightly. The position feels vulnerable, and it’s natural to feel some fear when going heavy. But fear isn’t necessarily a bad thing in the weight room; it can sharpen focus and drive you to push harder and faster.
“Fear is actually a great tool in the weight room because that impulse—if you’ve got a little fear—makes you lock in. It makes you eliminate apprehension and push as hard and as fast as you can.”
However, don’t let fear turn into recklessness. Respect the movement, respect your body, and progress gradually. Don’t try to max out in week one. Build up your skill and strength over time.
Why You Should Add the Single Arm Dumbbell Bench Press to Your Routine
If your bench press has stalled, or if you want to target your chest, triceps, and stabilizers in a fresh way, the single arm dumbbell bench press is an excellent choice. It’s a unique exercise that challenges your muscles differently than traditional barbell or two-arm dumbbell presses.
Not only will it help break plateaus, but it’ll also draw attention in the gym. People will notice you doing something different, and it’s a great conversation starter. More importantly, it’s a powerful tool to develop strength, stability, and muscular balance.
Final Takeaways
The single arm dumbbell bench press is a primary strength exercise, not just an accessory movement.
Use low reps (1–3) for maximal strength, but build up with higher reps first to learn the movement safely.
Position the bench behind your pressing shoulder blade and keep your feet planted for stability.
The off-hand acts as an anchor to help stabilize your torso during the lift.
Incorporate resistance bands to increase intensity and prolong the concentric phase.
Respect the vulnerability of the position and progress gradually to avoid injury.
Give the single arm dumbbell bench press a try in your next training cycle. With proper technique and programming, it can become a key component of your strength-building arsenal.
I use single arm bench presses in a lot of my programming. It is usually one of the newer exercises that people give me the most hype around. They love them and they love having something new to hit PRs and challenge them week to week. Shop my programs below and if you’re looking for a coach schedule some time to chat and let’s get to training!!
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