Dumbbell One Arm Press (on stability ball)

Dumbbell One Arm Press (on stability ball)

The Dumbbell One Arm Press on Stability Ball is a multi-joint exercise that targets the shoulder muscles, specifically the deltoids, as well as the triceps and core muscles. This exercise is performed using a dumbbell while balancing on a stability ball, which not only engages the upper body but also challenges your stability and balance. The instability of the stability ball forces you to engage your core muscles to maintain proper form throughout the movement. This not only strengthens your abdominal muscles but also enhances overall body stability and coordination. By performing the exercise unilaterally, with one arm at a time, you not only target the shoulder muscles more effectively but also address any muscle imbalances that may exist. This can help to improve muscle symmetry and reduce the risk of injuries in daily activities. Incorporating the Dumbbell One Arm Press on Stability Ball into your workout routine can be a great way to add variety and challenge to your upper body training. It is important to start with lighter weights and focus on maintaining proper form and stability. As you progress, you can gradually increase the weight to ensure continuous improvement and muscle development. Remember to consult with a fitness professional or certified trainer before attempting this exercise to ensure proper technique and to check for any contraindications.


  • Sit on a stability ball with your feet flat on the floor and hold a dumbbell in one hand.
  • Position the dumbbell at shoulder level with your elbow bent and your palm facing forward.
  • Engage your core muscles and maintain a straight back throughout the exercise.
  • Press the dumbbell straight up towards the ceiling, fully extending your arm.
  • Pause at the top of the movement and then slowly lower the dumbbell back to the starting position.
  • Complete the desired number of repetitions on one side before switching to the other arm.
  • Ensure controlled movements and avoid using momentum.
  • Keep the stability ball stable throughout the exercise by maintaining good balance and control.
  • Remember to breathe naturally throughout the exercise.

Tips & Tricks

  • Use a lighter weight dumbbell to start and focus on perfecting your form
  • Increase the intensity by using a heavier dumbbell once you have mastered the movement
  • Engage your core and keep your body stable by keeping your feet firmly planted on the ground
  • Maintain a neutral spine throughout the exercise to avoid straining your lower back
  • Exhale as you press the dumbbell overhead and inhale as you lower it down
  • Start with a lower number of repetitions and gradually increase as you build strength and endurance
  • Alternate arms with each repetition to work both sides of your body evenly
  • Keep your wrist stable and align it with your shoulder throughout the movement
  • Try incorporating additional stability challenges, such as performing the exercise on an unstable surface like a Bosu ball
  • Ensure proper warm-up and stretching to prevent injuries and increase flexibility


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