Incline Single Arm Dumbbell Neutral Grip Bench Press
In SetGrip: Dumbbell Neutral Grip Bench Press (Incline, Single Arm)
Hammer grip, incline angle, single dumbbell: the palm-in position tucks the elbow so the triceps lead the press, while the unloaded side leaves your trunk resisting a steady pull toward the working arm. Against the two-dumbbell incline hammer press, expect about half the total load and noticeably more core involvement per rep.
How to do the Incline Single Arm Dumbbell Neutral Grip Bench Press
- Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
- Rotate your wrist so that your palm is facing inward, towards your body.
- Press the dumbbell up and away from your body, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 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.
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
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 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
- Dumbbell Squeeze PressDumbbell
- Decline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Stability Ball Single Arm Dumbbell Overhead Triceps ExtensionDumbbell
- Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
Without dumbbell
Frequently asked questions
What muscles does the Incline Single Arm Dumbbell Neutral Grip Bench Press work?
The Incline Single Arm Dumbbell Neutral Grip Bench Press primarily works the triceps. It also involves the delts and pectorals, which assist the movement and stabilise the joints.
Is the Incline 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 Incline 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 Incline Single Arm Dumbbell Neutral Grip Bench Press?
If you cannot do the Incline Single Arm Dumbbell Neutral Grip Bench Press, try the Single Arm Barbell Floor Press, the Incline Barbell Reverse Grip Bench Press or the Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench 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 Incline 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.
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