Decline Single Arm Dumbbell Neutral Grip Bench Press

In SetGrip: Dumbbell Neutral Grip Bench Press (Decline, Single Arm)

Secondary muscles
Pectorals, Delts
Body part
Upper Arms
Position
Standing
Laterality
Unilateral (one arm at a time)
Category
Strength

Track this exercise in SetGrip — no account needed

One dumbbell, palm facing in, on a decline bench: the neutral grip tucks the elbow so the triceps carry more of the press, while the empty other hand leaves your trunk resisting a constant tip toward the loaded side. Slot it in after bilateral decline work and hold reps and weight identical across arms.

How to do the Decline Single Arm Dumbbell Neutral Grip Bench Press

  1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
  2. Extend your arm straight up, keeping your elbow slightly bent.
  3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
  4. Press the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.

Muscles worked

Primary

Triceps · Arms

The triceps lock out the elbow on every press and dominate close grip and skull press variations.

Secondary

  • Pectorals — The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.
  • Delts — The front delts assist every press and take over on Bradford and behind the neck variations.

Common mistakes

  • Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
  • Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
  • Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
  • Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.

Variations and alternatives

Similar exercises

Without dumbbell

Easier and harder

Frequently asked questions

What muscles does the Decline Single Arm Dumbbell Neutral Grip Bench Press work?

The Decline Single Arm Dumbbell Neutral Grip Bench Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.

Is the Decline Single Arm Dumbbell Neutral Grip Bench Press good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Decline Single Arm Dumbbell Neutral Grip Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Decline Single Arm Dumbbell Neutral Grip Bench Press?

If you cannot do the Decline Single Arm Dumbbell Neutral Grip Bench Press, try the Single Arm Barbell Floor Press, the Decline Barbell Close Grip to Skull Press or the Decline EZ-Bar Face Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Decline Single Arm Dumbbell Neutral Grip Bench Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

Track the Decline Single Arm Dumbbell Neutral Grip Bench Press in SetGrip

All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.

More exercises

Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.