10 Best Dumbbell Incline One Arm Hammer Press Alternatives for Home Workouts

The Dumbbell Incline One Arm Hammer Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline One Arm Press, the Dumbbell One Arm Incline Chest Press and the Dumbbell Incline One Arm Hammer Press On Exercise Ball.

Dumbbell Incline One Arm Hammer PressWatch the Dumbbell Incline One Arm Hammer Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Incline One Arm Hammer Press

The steps for the Dumbbell Incline One Arm Hammer Press itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, chest · Dumbbell · Advanced · Compound

  1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
  2. Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
  3. Rotate your wrist so that your palm is facing inward, towards your body.
  4. Press the dumbbell up and away from your body, extending your arm fully.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

The 10 Best Dumbbell Incline One Arm Hammer Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline One Arm Hammer Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Incline One Arm PressPlay demonstration

    1. Dumbbell Incline One Arm Press

    98% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
    2. Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
    3. Press the dumbbell upward and slightly inward, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: incline press, the same as the Dumbbell Incline One Arm Hammer Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press
    • Equipment: free weights, the same as the Dumbbell Incline One Arm Hammer Press
    • Body position: lying on your back, the same as the Dumbbell Incline One Arm Hammer Press
  3. Dumbbell Incline One Arm Hammer Press On Exercise BallPlay demonstration

    3. Dumbbell Incline One Arm Hammer Press On Exercise Ball

    98% match

    Pectorals · Advanced · Compound

    Pick this when you want to work the pectorals with more balance to manage.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with a dumbbell in one hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
    4. Press the dumbbell up towards the ceiling, straightening your arm.
    5. Lower the dumbbell back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: incline press, the same as the Dumbbell Incline One Arm Hammer Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press
    • Equipment: free weights, the same as the Dumbbell Incline One Arm Hammer Press
    • Body position: lying on your back, the same as the Dumbbell Incline One Arm Hammer Press
    • Balance: harder to stay steady on than the Dumbbell Incline One Arm Hammer Press
  4. Dumbbell Incline One Arm Press On Exercise BallPlay demonstration

    4. Dumbbell Incline One Arm Press On Exercise Ball

    96% match

    Pectorals · Advanced · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.
    2. Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell at shoulder height with your palm facing forward.
    4. Press the dumbbell upward until your arm is fully extended.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: incline press, the same as the Dumbbell Incline One Arm Hammer Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press
    • Body position: lying on your back, the same as the Dumbbell Incline One Arm Hammer Press
    • Balance: harder to stay steady on than the Dumbbell Incline One Arm Hammer Press
  5. Dumbbell Incline Hammer Press On Exercise BallPlay demonstration

    5. Dumbbell Incline Hammer Press On Exercise Ball

    91% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
    2. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
    4. Press the dumbbells up and slightly inward, keeping your palms facing each other.
    5. Extend your arms fully, squeezing your triceps at the top of the movement.
    6. Slowly lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: incline press, the same as the Dumbbell Incline One Arm Hammer Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press
    • Equipment: free weights, the same as the Dumbbell Incline One Arm Hammer Press
    • Body position: lying on your back, the same as the Dumbbell Incline One Arm Hammer Press
    • Balance: harder to stay steady on than the Dumbbell Incline One Arm Hammer Press

Dumbbell Incline One Arm Hammer Press FAQ

What muscles does Dumbbell Incline One Arm Hammer Press work?

It primarily targets the upper pectoralis major (clavicular head) while recruiting the anterior deltoid and triceps as synergists. The unilateral pattern also engages core and scapular stabilizers to control rotation and maintain alignment.

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