10 Best Dumbbell One Arm Reverse Grip Press Alternatives for Home Workouts

The Dumbbell One Arm Reverse Grip Press is done seated with dumbbells. Ranked closest by our scoring: the Single-arm Push-up, the Raise Single Arm Push-up and the Chest Dip On Straight Bar.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One Arm Reverse Grip Press

Dumbbell One Arm Reverse Grip PressPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Dumbbell One Arm Reverse Grip Press
  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.
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Ranked Dumbbell One Arm Reverse Grip Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Reverse Grip 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.

  1. Best match
    Single-arm Push-up

    1. Single-arm Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  2. Raise Single Arm Push-upPlay demonstration

    2. Raise Single Arm Push-up

    58% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position, using your chest muscles to lift your body.
    5. Repeat with the other arm extended.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Grip Press
  3. Chest Dip On Straight BarPlay demonstration

    3. Chest Dip On Straight Bar

    56% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
  4. Clock Push-upPlay demonstration

    4. Clock Push-up

    56% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
    4. Push back up to the starting position, while rotating your body to the center.
    5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
    6. Continue alternating sides with each repetition.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  5. Push And Pull BodyweightPlay demonstration

    5. Push And Pull Bodyweight

    56% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  6. Drop Push UpPlay demonstration

    6. Drop Push Up

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  7. Modified Hindu Push-upPlay demonstration

    7. Modified Hindu Push-up

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  9. Archer Push UpPlay demonstration

    9. Archer Push Up

    55% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  10. Push-up On Lower ArmsPlay demonstration

    10. Push-up On Lower Arms

    55% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Reverse Grip Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated

How to Choose the Right Dumbbell One Arm Reverse Grip Press Substitute

Pick a substitute based on injury status, equipment, and muscle emphasis. If you need to protect wrists or shoulders, choose a neutral-grip dumbbell press or neutral handle on a machine and keep wrist stacked over forearm. To bias upper pecs, use a 30–45° incline and press with a slight supination to increase clavicular activation. For progressive overload choose barbell or heavy dumbbells; for hypertrophy and continuous tension choose cables and press with a steady 2–0–1 tempo. Always cue scapular retraction and core bracing to preserve biomechanics and maximize pectoral recruitment.

Dumbbell One Arm Reverse Grip Press FAQ

What muscles does Dumbbell One Arm Reverse Grip Press work?

The exercise primarily targets the pectoralis major with emphasis on the clavicular (upper) fibers when performed at a slight incline. It also loads the anterior deltoid and triceps; cue a supinated grip and full scapular retraction to optimize chest activation and reduce shoulder torque.

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