Dumbbell Incline One Arm Hammer Press On Exercise Ball

Muscles worked

Setup

1. Sit on the stability ball with a dumbbell in one hand and walk your feet forward until your upper back is supported at a 45-degree incline.
2. Plant your feet shoulder-width apart and bridge your hips up to create a stable, angled platform.
3. Hold the dumbbell at shoulder height with a neutral (hammer) grip, palm facing your midline.
4. Extend your non-working arm out to the side to help maintain balance on the ball.

How to do it

1. Exhale and press the dumbbell vertically until the arm is fully extended, keeping your core rigid to prevent the ball from rolling.
2. Pause briefly at the top of the movement while focusing on squeezing the chest and stabilizing your torso.
3. Inhale and lower the dumbbell under control back to the starting position over a 2-3 second count.
4. Complete all repetitions on one side before switching the weight to the other hand.

Form checklist

• Keep your hips elevated to maintain a consistent incline angle throughout the set.
• Ensure your wrist remains neutral and does not bend backward under the weight.
• Keep your shoulder blades retracted and pressed firmly into the ball for a stable base.
• Prevent the torso from rotating toward the weighted side by bracing your obliques.

Pro tips

• Drive the foot opposite to the working arm into the floor to create cross-body tension and enhance stability.
• Focus on the 'anti-rotation' aspect of the move; your core should feel as if it is fighting to keep you from falling off the side of the ball.
• Keep your elbow tucked at a 45-degree angle relative to your torso to optimize shoulder health and chest activation.

Make it harder

• Narrow your foot stance to decrease your base of support and significantly increase the core stability requirement.
• Add a three-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the dumbbell incline one arm hammer press on exercise ball work?

The dumbbell incline one arm hammer press on exercise ball primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline one arm hammer press on exercise ball?

The dumbbell incline one arm hammer press on exercise ball uses dumbbell and stability ball.

Is the dumbbell incline one arm hammer press on exercise ball good for beginners?

The dumbbell incline one arm hammer press on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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