dumbbell decline one arm hammer press

How to perform it

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

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