10 Best One Arm Dumbbell Bench Press Alternatives for Limited Equipment

The One Arm Dumbbell Bench Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Pullover On Exercise Ball, the Dumbbell Bench Press and the Barbell Bench Press - Medium Grip.

One Arm Dumbbell Bench Press

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

How to Do the One Arm Dumbbell Bench Press

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

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

  1. Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
  2. By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
  3. Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
  4. Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
  5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  6. Repeat the movement for the prescribed amount of repetitions of your training program.
  7. Switch arms and repeat the movement.

The 10 Best One Arm Dumbbell Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Dumbbell Bench 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 One Arm Pullover On Exercise BallPlay demonstration

    1. Dumbbell One Arm Pullover 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 with one hand and extend your arm straight up above your chest.
    3. Slowly lower the dumbbell behind your head while keeping your arm straight.
    4. Pause for a moment, then raise the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    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 One Arm Dumbbell Bench Press
    • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
    • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
    • Balance: harder to stay steady on than the One Arm Dumbbell Bench Press
  2. Dumbbell Bench PressPlay demonstration

    2. Dumbbell Bench Press

    91% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Pause for a moment, then push the dumbbells back up to the starting position, fully 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
    • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
    • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
    • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
    • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
    • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
  3. Barbell Bench Press - Medium Grip

    3. Barbell Bench Press - Medium Grip

    91% match

    Pectorals · Intermediate · 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 back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
    3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

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

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

One Arm Dumbbell Bench Press FAQ

What muscles does One Arm Dumbbell Bench Press work?

The One Arm Dumbbell Bench Press primarily targets the pectoralis major (both sternal and clavicular fibers) through horizontal adduction, with secondary load on the anterior deltoid and triceps brachii. It also recruits stabilizers, serratus anterior and rotator cuff, to control scapular position; keep the scapula retracted and elbow tucked to maximize chest activation.

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