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All exercises

Dumbbell one arm hammer press on exercise ball

Intermediate

Dumbbell one arm hammer press on exercise ball is a compound dumbbell exercise for the triceps, also working the front delts and chest.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

Front deltsChest

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. 2Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
  3. 3Place your other hand on your hip for stability.
  4. 4Press the dumbbell upwards, extending your arm fully.
  5. 5Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Barbell one arm floor pressBarbell
  • Dumbbell incline one arm hammer press on exercise ballDumbbell
  • Dumbbell incline hammer press on exercise ballDumbbell
  • Dumbbell one arm french press on exercise ballDumbbell
  • Barbell incline reverse-grip pressBarbell
  • Triceps pressBodyweight

Easier variations

  • Dumbbell close-grip pressDumbbell
  • Dumbbell lying elbow pressDumbbell
  • Triceps pressBodyweight

Harder variations

  • Stalder pressBodyweight
Logged today · 2 min restDumbbell one arm hammer press on exercise ball

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