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Dumbbell One Arm Hammer Press on Exercise Ball

Dumbbell One Arm Hammer Press on Exercise Ball

The Dumbbell One Arm Hammer Press on Exercise Ball is a highly effective exercise that engages multiple muscle groups and promotes overall upper body strength and stabilization. This exercise is a combination of two popular exercises - the dumbbell hammer press and the exercise ball chest press. By incorporating the exercise ball, it adds an extra challenge to your stability and core strength. The primary muscles targeted in this exercise are the chest (pectoralis major), shoulders (deltoids), and triceps. However, it also engages your core muscles, including the abdominals, obliques, and lower back, as they work to maintain proper stability and balance on the exercise ball. This exercise requires the use of dumbbells, which further adds resistance to your upper body muscles. Perform the exercise in a controlled manner to maximize its effectiveness and reduce the risk of injury. By working one arm at a time, you also help to correct any muscle imbalances that may exist between your left and right sides. Incorporating the Dumbbell One Arm Hammer Press on Exercise Ball into your workout routine can help you achieve a well-rounded upper body strength and stability. However, it is important to ensure proper form and technique to reap the full benefits and avoid any potential risks.


  • Sit on an exercise ball with your feet flat on the floor and hold a dumbbell in one hand.
  • Walk your feet forward, allowing the exercise ball to roll until your lower back is supported on the ball and your head, neck, and upper back are lifted off the ball.
  • Extend the arm with the dumbbell straight up in front of you, keeping your elbow slightly bent.
  • Lower the dumbbell down to your shoulder, keeping your forearm vertical and your wrist straight.
  • Press the dumbbell back up to the starting position, fully extending your arm.
  • Repeat for the desired number of repetitions, then switch to the other hand.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Incorporate a full range of motion by lowering the weight until the dumbbell touches your shoulder and pressing it up until your arm is fully extended.
  • Engage your core by tightening your abs and glutes throughout the movement.
  • Keep your spine neutral and avoid arching your back or allowing your shoulders to round forward.
  • Breathe out as you push the dumbbell up and breathe in as you lower it down.
  • Start with lower weights to master the technique and gradually increase the resistance as you become more comfortable.
  • Use a stability ball that is the appropriate size for your height to maximize stability and challenge your balance.
  • Ensure both feet are firmly planted on the ground to maintain a stable base.
  • Avoid using momentum or swinging your arm to lift the weight; focus on slow and controlled movements.
  • Consult with a fitness professional or personal trainer to ensure proper technique and form.

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