10 Best Dumbbell Lying One Arm Press V. 2 Alternatives for Home Gyms

Use single-arm floor presses, neutral-grip dumbbell bench presses, cable single-arm chest presses, landmine single-arm presses, or archer push-ups to replace the Dumbbell Lying One Arm Press V. 2. Cue: drive the elbow across the torso while retracting the scapula to load the sternal pec fibers and protect the shoulder during horizontal adduction.

Original Exercise: Dumbbell Lying One Arm Press V. 2

Dumbbell Lying One Arm Press V. 2
Primary Muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Shoulders
How to Perform Dumbbell Lying One Arm Press V. 2
  1. Lie flat on a bench with your back supported and feet flat on the ground.
  2. Hold a dumbbell in one hand with your palm facing towards your feet.
  3. Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
  4. Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
  5. Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Best Dumbbell Lying One Arm Press V. 2 Alternatives

Best Match
Dumbbell Lying One Arm Press

1. Dumbbell Lying One Arm Press

99.9% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell One Arm Reverse Grip Press

2. Dumbbell One Arm Reverse Grip Press

96% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell One Arm Hammer Press On Exercise Ball

3. Dumbbell One Arm Hammer Press On Exercise Ball

94.4% Match
Pectorals Dumbbell Advanced Isolation
How to perform this exercise
  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.
Dumbbell One Arm Press On Exercise Ball

4. Dumbbell One Arm Press On Exercise Ball

92.6% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Extended Range One-Arm Kettlebell Floor Press

5. Extended Range One-Arm Kettlebell Floor Press

91.4% Match
Pectorals Kettlebell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Lying Hammer Press

6. Dumbbell Lying Hammer Press

87.7% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Press On Exercise Ball

7. Dumbbell Press On Exercise Ball

87.4% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
  2. 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.
  3. Raise the dumbbells to shoulder height, palms facing forward.
  4. Press the dumbbells upward until your arms are fully extended.
  5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Dumbbell Incline One Arm Hammer Press

8. Dumbbell Incline One Arm Hammer Press

85.4% Match
Pectorals Dumbbell Advanced Isolation
How to perform this exercise
  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.
Dumbbell Decline One Arm Hammer Press

9. Dumbbell Decline One Arm Hammer Press

85.2% Match
Pectorals Dumbbell Advanced Isolation
How to perform this exercise
  1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
  2. Extend your arm straight up, keeping your elbow slightly bent.
  3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
  4. Press the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Incline Chest Press

10. Dumbbell One Arm Incline Chest Press

84.7% Match
Pectorals Dumbbell Advanced Isolation
How to perform this exercise
  1. Adjust the incline bench to a 45-degree angle.
  2. Sit on the bench with your back against the pad and feet flat on the ground.
  3. Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
  4. Push 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.

Why You Might Need a Dumbbell Lying One Arm Press V. 2 Alternative

You might substitute this exercise because of shoulder pain, no bench access, unilateral strength gaps, or to change loading mechanics. Single-arm floor or landmine presses limit shoulder extension and lower impingement risk by reducing end-range external rotation. Cable and neutral-grip options maintain tension across the ROM and bias different pec fibers through hand position adjustments. Cue: pause mid-rep and actively squeeze the sternum-facing pec fibers to increase motor unit recruitment. Alternatives let you keep mechanical tension for hypertrophy while managing scapular stability, core demand, and spinal loading.

How to Choose the Right Substitute

Match a substitute to your constraint: equipment, pain tolerance, or training goal. If you have no bench, pick the floor press or landmine single-arm press and keep the wrist stacked over the elbow to preserve triceps and pec loading. If the shoulder hurts, choose a neutral-grip dumbbell or cable single-arm press and control the eccentric to avoid impingement. For unilateral imbalance, prioritize single-arm variations with tempo work and progressive overload. Consider the desired tension curve: cables keep constant tension, bars allow heavier loads, and bodyweight lets you manipulate leverage to target the pectorals effectively.

Frequently Asked Questions

What muscles does Dumbbell Lying One Arm Press V. 2 work?

It primarily targets the pectoralis major (sternal and clavicular heads) through horizontal adduction. The anterior deltoid and triceps assist, while the serratus anterior and core stabilize the scapula and torso during the unilateral press.

What is the best bodyweight alternative to Dumbbell Lying One Arm Press V. 2?

The archer push-up or a progressive single-arm push-up provides the closest unilateral loading and horizontal adduction pattern. Cue: keep the working-side hand under the shoulder and push the sternum toward the hand to maximize pec recruitment and control.

Can I build muscle without doing Dumbbell Lying One Arm Press V. 2?

Yes. You can stimulate hypertrophy using other compound presses—bilateral dumbbell bench, dips, cable single-arm presses—or controlled push-up variations while applying progressive overload. Focus on consistent mechanical tension, proper horizontal adduction cues, and gradual loading to grow the pectorals.

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