Upper Arms Exercise · Dumbbell

Expand

Dumbbell One Arm Hammer Press On Exercise Ball

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

Share

Pressing with a neutral grip, one arm at a time, while balanced on a stability ball layers three challenges at once — joint-friendly grip, unilateral loading, and an unstable base. It's best treated as a stability and control exercise rather than a heavy chest builder. Bracing the core to resist rotation is the main technical focus throughout the set.

How to Do the Dumbbell One Arm Hammer Press On Exercise Ball

1. Sit on an exercise ball with your feet planted on the floor and your back straight.
2. Hold a dumbbell in one hand with your palm facing inward and your elbow bent to roughly 90 degrees.
3. Rest your other hand on your hip for balance.
4. Press the dumbbell upward, fully extending your arm.
5. Hold briefly at the top, then lower the dumbbell back down under control.
6. Continue for the target number of reps, then switch arms.

Muscles Worked

The Dumbbell One Arm Hammer Press On Exercise Ball primarily targets the Triceps, with Shoulders as the primary synergist muscle group, along with the Chest.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell One Arm Hammer Press On Exercise Ball work?

The Dumbbell One Arm Hammer Press On Exercise Ball primarily targets the triceps, with the shoulders and chest assisting.

What equipment do I need for the Dumbbell One Arm Hammer Press On Exercise Ball?

The Dumbbell One Arm Hammer Press On Exercise Ball is done with a dumbbell.

What's a good alternative to the Dumbbell One Arm Hammer Press On Exercise Ball?

If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.