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The One-Arm Dumbell Press

by Brooks Kubik

The one arm dumbbell press was a favorite exercise of many great strongmen of the past, including Doug Hepburn. Some old timers were simply phenomenal at this lift.

Josef Grafl, a 286 pound strongman from Vienna, Austria, did 20 reps with his right hand and 17 reps with his left hand in the one dumbbell press with a 111 pound dumbbell--with his heels together!

This was back in 1913. David Willoughby rates this as equal to a heels together 175 pound press with the right hand and a 166 pound press with the left hand.

Can you imagine the total body power it would take to handle that sort of weight in the one hand dumbbell press with the heels together?

Training for the one hand dumbbell press not only hits the shoulders, triceps and upper back, but also provides a very high level of work for the muscles of the sides, midsection and lower back, especially if you do the exercise the hard way--standing, with the heels together.

Give it a try and see for yourself. Sets and reps are optional, but you might try four or five progressively heavier sets of five to eight reps for each arm.

Yours in strength,
Brooks Kubik signature
Brooks D. Kubik
One Arm Press
The One Arm Press


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