Dumbbell Single Arm Floor Press
Description
The dumbbell single-arm floor press is a unilateral pressing exercise performed lying on the floor with one dumbbell. The asymmetric load demands core anti-rotation, and the floor limits range of motion at the bottom for shoulder safety.
Equipment Required
Dumbbell Single Arm Floor Press Instructions
- Lie on the floor with a dumbbell in your right hand at your shoulder.
- Bend your knees with feet flat for stability. Left arm at your side or extended.
- Press the dumbbell up to lockout above your chest.
- Lower under control until your right elbow touches the floor.
- Pause briefly on the floor.
- Press back up to lockout.
- Fight rotation — maintain a flat back.
- Complete reps, then switch sides.
Dumbbell Single Arm Floor Press Form & Visual
Dumbbell Single Arm Floor Press Benefits
- Unilateral pressing builds per-side strength
- Demands core anti-rotation
- Floor limits range for shoulder safety
- Exposes left-right imbalances
- No bench needed
- Useful when only one dumbbell is available
Dumbbell Single Arm Floor Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core (anti-rotation)
Dumbbell Single Arm Floor Press Variations & Alternatives
- Dumbbell Floor Press (bilateral)
- DB Alternating Floor Press
- KB One-Arm Floor Press
- Single-Arm DB Bench Press
- Half-Kneeling Single-Arm Press
