What is Single-Arm Dumbbell Bench Press? The Ultimate Guide

The single-arm dumbbell bench press (also called unilateral dumbbell bench press) is one of the most effective upper-body exercises for building a stronger, more balanced, and aesthetic chest. Unlike the traditional barbell or double-dumbbell bench press, this movement is performed one arm at a time, forcing each side of your body to work independently.

Why You Should Add Single-Arm Dumbbell Bench Press to Your Workout

Fixes muscle imbalances – Most people have a dominant side that takes over during bilateral presses. The single-arm version forces the weaker side to catch up.
Increases core and stabilizer activation – Your abs and obliques must fire hard to prevent your body from rotating on the bench.
Better mind-muscle connection – It’s easier to “feel” your pec, shoulder, and triceps working when training unilaterally.
Shoulder-friendly – Allows a more natural pressing path and reduces stress on the shoulder joint compared to barbell pressing.
Improves functional strength – Mimics real-world pushing movements where one arm often works harder than the other.

How to Do the Single-Arm Dumbbell Bench Press (Step-by-Step)

Sit on a flat bench with a dumbbell in one hand, resting it on your thigh.
Lie back and bring the dumbbell to the side of your chest (starting position similar to a normal dumbbell bench press).
Place your free hand on your hip or hold the bench for extra stability.
Plant your feet firmly on the floor and brace your core.
Press the dumbbell straight up until your arm is fully extended, but do not lock out the elbow completely.
Keep your torso square – resist the urge to rotate toward the working side.
Lower the dumbbell slowly (3–4 seconds) until your upper arm is parallel to the bench or slightly below.
Repeat for the desired reps, then switch arms.

Sets and Reps Recommendations

Strength: 4–6 reps × 4–5 sets per arm (80–90% of your max)
Hypertrophy (muscle growth): 8–12 reps × 3–4 sets per arm
Muscular endurance: 15–20 reps × 3 sets per arm
Rest 90–120 seconds between arms and 2–3 minutes between full sets.

FAQ (Frequently Asked Questions)

1. Is single-arm dumbbell bench press better than regular bench press?

Answer: It’s not necessarily “better,” but it’s superior for fixing imbalances, improving core stability, and reducing joint stress. Most lifters include both in their program for maximum results.

2. Can beginners do single-arm dumbbell bench press?

Answer: Yes! Start with light weight to master the anti-rotation component. It’s actually a great exercise for beginners to develop proper pressing mechanics and core bracing.

3. Which muscles does the single-arm dumbbell bench press work?

Answer: Primary: Pectoralis major, anterior deltoid, triceps. Secondary/Stabilizers: Serratus anterior, core (obliques, transverse abdominis), rotator cuff muscles.

4. Should I alternate arms or do all reps on one side first?

Answer: Doing all reps on one side first (straight sets) is more effective for strength and hypertrophy because you can use slightly heavier weight and focus 100% on that arm.

5. Can I do single-arm bench press with kettlebells?

Answer: Absolutely! The movement is nearly identical and kettlebells can increase grip and forearm demand.

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Written by Fitness Goal 4U

Transform Fitness and Achieve Wellness Today

Fitness Goal 4U is a passionate fitness writer dedicated to promoting a healthy lifestyle through balanced workouts, mindful nutrition, and positive living. With years of experience in the fitness industry, aim to inspire readers to achieve their fitness goals and live healthier lives.