Dumbbell Incline One Arm Hammer Press On Exercise Ball

Also known as: incline dumbbell one arm hammer press on exercise ball

Intermediate

Triceps

Dumbbell

Dumbbell Incline One Arm Hammer Press On Exercise Ball is a step up once the basics feel easy and works as accessory volume for the arms.

How to do Dumbbell Incline One Arm Hammer Press On Exercise Ball

Sit on an exercise ball with a dumbbell in one hand.
Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
Press the dumbbell up towards the ceiling, straightening your arm.
Lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell Incline One Arm Hammer Press On Exercise Ball Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Incline One Arm Hammer Press On Exercise Ball Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Dumbbell Incline One Arm Hammer Press On Exercise Ball

Easier progression

Band Side Triceps Extension

Harder progression

Dumbbell Lying One Arm Supinated Triceps Extension

Swap Dumbbell Incline One Arm Hammer Press On Exercise Ball For

Cable Alternate Triceps Extension

Bodyweight Kneeling Triceps Extension

Barbell Decline Close Grip To Skull Press

Dumbbell Incline One Arm Hammer Press On Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell Incline One Arm Hammer Press On Exercise Ball?

Sit on an exercise ball with a dumbbell in one hand. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

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 triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline One Arm Hammer Press On Exercise Ball should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline One Arm Hammer Press On Exercise Ball good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Incline One Arm Hammer Press On Exercise Ball?

Try the Cable Alternate Triceps Extension, Bodyweight Kneeling Triceps Extension or the Barbell Decline Close Grip To Skull Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline One Arm Hammer Press On Exercise Ball the same as the incline dumbbell one arm hammer press on exercise ball?

Yes. The Dumbbell Incline One Arm Hammer Press On Exercise Ball is also commonly called the incline dumbbell one arm hammer press on exercise ball. Different gyms and training programs label it differently, but "incline dumbbell one arm hammer press on exercise ball" refer to this same movement.