Fitwill stands in solidarity with Ukraine

Dumbbell One Arm Press on Exercise Ball

Dumbbell One Arm Press on Exercise Ball

The Dumbbell One Arm Press on Exercise Ball is a challenging and effective exercise that targets the muscles of the shoulders, chest, and core. This exercise combines the instability of an exercise ball with the added resistance of a dumbbell to engage multiple muscle groups for maximum results. By performing this exercise on an exercise ball, you engage the stabilizer muscles in your core to maintain balance and control throughout the movement. This not only strengthens your abs and lower back but also improves your overall balance and coordination. The one-arm press motion targets the shoulder muscles, specifically the anterior deltoid, medial deltoid, and trapezius. By using a dumbbell, you can adjust the weight to challenge your muscles at your desired intensity. This exercise can help improve shoulder strength, stability, and overall upper body strength. Additionally, performing exercises on an exercise ball can help improve your posture, as it requires you to engage your core muscles to maintain proper alignment. This can have a positive impact on your everyday life, reducing the risk of back pain caused by poor posture. Remember to always start with a weight that allows you to maintain proper form throughout the exercise. As you progress and feel comfortable, you can gradually increase the weight for continued muscle growth and strength development. Just keep in mind that proper form, control, and stability are crucial for effective and safe execution of the Dumbbell One Arm Press on Exercise Ball.


  • Sit on an exercise ball with your feet shoulder-width apart and firmly planted on the ground.
  • Hold a dumbbell in one hand and position it at shoulder height, palm facing forward.
  • Engage your core and maintain proper posture throughout the exercise.
  • Press the dumbbell straight up overhead, fully extending your arm.
  • Pause briefly at the top of the movement, ensuring your arm is fully extended.
  • Slowly lower the dumbbell back to the starting position, keeping your arm controlled and steady.
  • Repeat for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Engage your core muscles to stabilize your body on the exercise ball.
  • Start with a light weight and gradually increase it as your strength improves.
  • Breathe out as you push the dumbbell overhead and breathe in as you lower it down.
  • Keep your elbows slightly bent to decrease strain on the joints.
  • Focus on controlled movement rather than rushing through the exercise.
  • Ensure that your shoulders remain stable and avoid excessive shrugging.
  • Use a mirror or ask a friend to check your form to identify any potential issues.
  • Make sure the exercise ball is properly inflated to maximize stability.
  • Consult with a fitness professional to tailor the exercise to your specific needs and goals.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts