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Singlehanded Dumbbell Bench Press

  1. Sit on a flat bench and place a pair of dumbbells on your legs. Throw them up using your legs and lie on the bench while holding the dumbbells over your shoulders.

2. Push your heels to the ground and flex your abs to stay still.


3. Slowly lower only one dumbbell by bending your elbow while keeping it at a 45 degree angle from your torso (Hold the inactive arm fully extended).


4. Pause briefly at the bottom and extend your elbow back to the starting position.


5. Repeat the steps for the required number of reps and once finished, do the same with your other arm. 

Doable at:

Muscle group/groups:

Working muscle/muscles: