Dumbbell One Arm French Press On Exercise Ball

Also known as: one arm dumbbell french press on exercise ball

Advanced

Triceps

Dumbbell

Dumbbell One Arm French Press On Exercise Ball trades complexity for triceps mass behind every press, and it fits late in an arms workout.

How to do Dumbbell One Arm French Press On Exercise Ball

Sit on an exercise ball with your feet flat on the ground and your back straight.
Hold a dumbbell in one hand with your palm facing up and your elbow bent at a 90-degree angle.
Extend your arm straight up towards the ceiling, keeping your elbow stationary.
Slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

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

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell One Arm French Press On Exercise Ball Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Dumbbell One Arm French Press On Exercise Ball

Easier progression

Barbell Close-grip Bench Press

Swap Dumbbell One Arm French Press On Exercise Ball For

Handstand Push-up

Cable Kickback

Assisted Triceps Dip (kneeling)

Dumbbell One Arm French Press On Exercise Ball — Frequently Asked Questions

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

Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a dumbbell in one hand with your palm facing up and your elbow bent at a 90-degree angle. Extend your arm straight up towards the ceiling, keeping your elbow stationary. 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 One Arm French Press On Exercise Ball work?

The Dumbbell One Arm French 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 One Arm French Press On Exercise Ball should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

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

Not usually. The Dumbbell One Arm French Press On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

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

Try the Handstand Push-up, Cable Kickback or the Assisted Triceps Dip (kneeling). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm French Press On Exercise Ball the same as the one arm dumbbell french press on exercise ball?

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