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Cable One Arm Press on Exercise Ball

Cable One Arm Press on Exercise Ball

The Cable One Arm Press on Exercise Ball is a highly effective compound exercise that targets multiple muscle groups, primarily the chest, shoulders, and triceps. This exercise combines the stability challenge of an exercise ball with the resistance provided by a cable machine, making it a great addition to any workout routine. By performing the Cable One Arm Press on Exercise Ball, you engage your core muscles to maintain balance and stability on the exercise ball while simultaneously working your upper body muscles. This compound movement helps improve overall strength, stability, and coordination. The primary muscles targeted during this exercise are the pectoralis major (chest muscles), anterior deltoids (front shoulder muscles), and triceps brachii (back of the upper arm). Additionally, the exercise engages the stabilizer muscles of the core, including the rectus abdominis and obliques. To perform the Cable One Arm Press on Exercise Ball, you will need an exercise ball, a cable machine, and an appropriate weight selection. It is important to maintain proper form throughout the exercise to prevent injury and maximize results. Incorporate this exercise into your routine to challenge your muscles in a unique way and take your upper body strength and stability to new heights.


  • Choose a cable machine and attach a handle to the lowest position.
  • Place an exercise ball behind you, ensuring it is stable.
  • Stand facing away from the cable machine with your feet hip-width apart.
  • Hold the handle in your right hand and bring it across your body, positioning your elbow at shoulder height.
  • Position your left hand on your hip for stability.
  • Engage your core and maintain a straight back.
  • Exhale and extend your right arm forward, pressing the cable away from your body.
  • Pause momentarily when your arm is fully extended, feeling the contraction in your chest and shoulder muscles.
  • Inhale and slowly return your arm to the starting position, controlling the resistance.
  • Repeat for the desired number of repetitions and then switch sides, performing the exercise with your left arm.
  • Remember to maintain proper form throughout the exercise, and adjust the weight on the cable machine according to your comfort and ability.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the movement.
  • Engage your core by bracing your abs and contracting your glutes during the exercise.
  • Perform the exercise at a controlled tempo to maximize muscle engagement and minimize the risk of injury.
  • Gradually increase the resistance or weight as you progress to ensure continued muscle growth and strength development.
  • Pay attention to your breathing pattern, exhaling during the exertion phase and inhaling during the lowering phase of the exercise.
  • Start with a weight that allows you to perform the exercise correctly and with good control.
  • Ensure that the exercise ball is positioned securely and stable before starting the movement.
  • If you experience any discomfort or pain, consult with a fitness professional or healthcare provider to assess your form and technique.
  • Include variations of this exercise in your workout routine to target different muscle groups and add variety to your training.
  • Always warm up and stretch properly before performing any exercise to prevent injuries and improve flexibility.

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