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.

Dumbbell Lying One Arm PressWatch the Dumbbell Lying One Arm Press

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

How to Do the Dumbbell Lying One Arm Press

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

Pectorals, with triceps, shoulders · Dumbbell · Intermediate · Compound

  1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
  2. Hold the dumbbell at shoulder level with your palm facing forward.
  3. Press the dumbbell upward until your arm is fully extended.
  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

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

  1. One Arm Floor Press

    1. One Arm Floor Press

    95% match

    Pectorals · Advanced · Compound

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

    • Barbell
    How to perform it
    1. Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
    2. 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).
    3. Make sure the hand you are not using to lift the weight is placed by your side.
    4. 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).
    5. Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
    6. Repeat until you have performed your recommended repetitions.
    7. 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
  2. Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration

    Progression

    2. Dumbbell One Arm Hammer Press On Exercise Ball

    94% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
    3. Place your other hand on your hip for stability.
    4. Press the dumbbell upwards, extending your arm fully.
    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 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
  3. Dumbbell One Arm Press On Exercise BallPlay demonstration

    3. Dumbbell One Arm Press On Exercise Ball

    93% match

    Pectorals · Intermediate · 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 your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
    3. Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
    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 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
  4. Extended Range One-arm Kettlebell Floor Press

    4. Extended Range One-arm Kettlebell Floor Press

    91% match

    Pectorals · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. 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.
    2. 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
  6. Dumbbell One Arm Reverse Grip PressPlay demonstration

    6. Dumbbell One Arm Reverse Grip Press

    88% match

    Pectorals · Intermediate · Compound

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    1. Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
    2. Place your feet flat on the ground and keep your back straight.
    3. Raise the dumbbell to shoulder height, keeping your elbow close to your body.
    4. Press the dumbbell upwards 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 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 PressPlay demonstration

    7. Dumbbell Lying Hammer Press

    88% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
    2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
    3. Press the dumbbells back up to the starting position, fully extending your arms.
    4. 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

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.

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