In this article, we’ll break down the truths and myths surrounding the one-arm dumbbell press with hold, an exercise that has gained some popularity in the gym. Dr. Mike from Renaissance Periodization shares his insights on the effectiveness of this exercise and explores whether or not it’s worth incorporating into your training routine. We’ll discuss the good, the bad, and the better alternatives, while also providing a brief recap of the key takeaways.

The Good

• Builds an interesting and cool-looking skill.
• Potentially transfers well to some activities.
• Can be used for training one side of the body if needed.

Although there are not many benefits to this exercise, it does develop a unique skill of being able to isometrically hold something while pressing with the other arm. This may have some carryover to certain sports or activities, though none come to mind immediately.

The Bad

• Isometric holds aren’t very effective for hypertrophy or strength.
• The exercise tires out the alternate arm, leading to an uneven workout.
• Produces minimal benefits compared to a standard two-arm press.
• Unilateral training is generally overrated for hypertrophy and strength.

There are several downsides to the one-arm dumbbell press with hold. Holding the weight isometrically doesn’t provide much of an anabolic stimulus or strength gains. Additionally, the exercise fatigues the alternate arm, resulting in an uneven workout. The benefits of this exercise are minimal compared to a standard two-arm press, and unilateral training is often overrated for hypertrophy and strength purposes.

Better Alternatives

• Rest the non-moving dumbbell on your chest instead of holding it out.
• Use a Hammer Strength press machine for unilateral training.

If you’re looking for better alternatives to the one-arm dumbbell press with hold, consider resting the non-moving dumbbell on your chest instead of holding it out. This provides the same counterbalancing without tiring out the alternate arm. Alternatively, a Hammer Strength press machine can be used for more effective unilateral training.

Conclusion

In conclusion, the one-arm dumbbell press with hold is not an ideal exercise for hypertrophy or strength gains, as it has limited benefits and several drawbacks. While the exercise may look interesting and challenging, it’s crucial to prioritize effective exercises over those that simply look cool. If you’re looking to incorporate unilateral training in your routine, there are better alternatives available, such as the Hammer Strength press machine. Always focus on exercises that provide the best results and align with your training goals.