10 Best Dumbbell Lying One Arm Press Alternatives for Limited Equipment
The Dumbbell Lying One Arm Press is done lying on your back with dumbbells. Ranked closest by our scoring: the One Arm Floor Press, the Dumbbell One Arm Press On Exercise Ball and the Extended Range One-arm Kettlebell Floor Press. Three harder versions, the Dumbbell One Arm Hammer Press On Exercise Ball, the Dumbbell Incline One Arm Hammer Press and the Dumbbell Decline One Arm Hammer Press, are listed below as progressions rather than swaps.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Lying One Arm Press
- Primary muscle
- Pectorals
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Shoulders
How to perform Dumbbell Lying One Arm Press
- Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- Hold the dumbbell at shoulder level with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Ranked Dumbbell Lying One Arm Press Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Lying One Arm Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 
1. One Arm Floor Press
95% match- Pectorals
- Barbell
- Advanced
- Compound
A good swap when you have a barbell to work with, and it still works the pectorals.
How to perform this exercise
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
- Make sure the hand you are not using to lift the weight is placed by your side.
- Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
- Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your recommended repetitions.
- Switch arms and repeat the movement.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Movement: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
Progression
- Pectorals
- Dumbbell
- Advanced
- Compound
Pick this when you want a harder version that still works the pectorals.
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
- Place your other hand on your hip for stability.
- Press the dumbbell upwards, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 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: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
- Balance: harder to stay steady on than the Dumbbell Lying One Arm Press
- Pectorals
- Dumbbell
- Intermediate
- Compound
Pick this when you want to work the pectorals with more balance to manage.
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
- Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
- Balance: harder to stay steady on than the Dumbbell Lying One Arm Press
- Pectorals
- Kettlebell
- Intermediate
- Compound
A good swap when you have a kettlebell to work with, and it still works the pectorals.
How to perform this exercise
- Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
5. One-arm Kettlebell Floor Press
91% match- Pectorals
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
- Press the kettlebell straight up toward the ceiling, rotating your wrist.
- Lower the kettlebell back to the starting position and repeat.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
- Pectorals
- Dumbbell
- Intermediate
- Compound
The same equipment, done seated instead.
How to perform this exercise
- 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.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: seated, not lying on your back
7. Dumbbell Lying Hammer Press
88% match- Pectorals
- Dumbbell
- Intermediate
- Compound
The same equipment, taken with a neutral grip.
How to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
8. Dumbbell Press On Exercise Ball
87% match- Pectorals
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: flat horizontal press, the same as the Dumbbell Lying One Arm Press
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
- Balance: harder to stay steady on than the Dumbbell Lying One Arm Press
Progression
- Pectorals
- Dumbbell
- Advanced
- Compound
How to perform this exercise
- 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.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
Progression
- Pectorals
- Dumbbell
- Advanced
- Compound
How to perform this exercise
- 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.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
- Equipment: free weights, the same as the Dumbbell Lying One Arm Press
- Body position: lying on your back, the same as the Dumbbell Lying One Arm Press
Dumbbell Lying One Arm Press FAQ
What muscles does Dumbbell Lying One Arm Press work?
The exercise primarily targets the pectoralis major (horizontal adduction) while recruiting the anterior deltoid and triceps as synergists. Unilateral pressing also engages core stabilizers and scapular retractors to resist rotation.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology