Dumbbell One Arm Reverse Grip Press
Learn how to do the Dumbbell One Arm Reverse Grip Press with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Dumbbell One Arm Reverse Grip Press
Follow these steps to perform the Dumbbell One Arm Reverse Grip Press with correct form:
- 1Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
- 2Place your feet flat on the ground and keep your back straight.
- 3Raise the dumbbell to shoulder height, keeping your elbow close to your body.
- 4Press the dumbbell upwards until your arm is fully extended.
- 5Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Reverse Grip Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell One Arm Reverse Grip Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell One Arm Reverse Grip Press work?
The Dumbbell One Arm Reverse Grip Press primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Dumbbell One Arm Reverse Grip Press?
The Dumbbell One Arm Reverse Grip Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell One Arm Reverse Grip Press with proper form?
Start by Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. Place your feet flat on the ground and keep your back straight. Raise the dumbbell to shoulder height, keeping your elbow close to your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell One Arm Reverse Grip Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell One Arm Reverse Grip Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell One Arm Reverse Grip Press best for?
The Dumbbell One Arm Reverse Grip Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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