Dumbbell One Arm Hammer Press On Exercise Ball

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

Advanced

Triceps

Dumbbell

The point of Dumbbell One Arm Hammer Press On Exercise Ball is lockout strength and arm thickness; independent dumbbell loading is how it gets there.

How to do Dumbbell One Arm Hammer 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 inwards and your elbow bent at a 90-degree angle.
Place your other hand on your hip for stability.
Press the dumbbell upwards, extending your arm fully.
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell One Arm Hammer Press On Exercise Ball Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

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

Easier progression

Ez Bar Standing French Press

Swap Dumbbell One Arm Hammer Press On Exercise Ball For

Smith Machine Decline Close Grip Bench Press

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)

Ski Ergometer

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

How do you do the Dumbbell One Arm Hammer 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 inwards and your elbow bent at a 90-degree angle. Place your other hand on your hip for stability. 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 Hammer Press On Exercise Ball work?

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

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

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

Not usually. The Dumbbell One Arm Hammer 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 Hammer Press On Exercise Ball?

Try the Smith Machine Decline Close Grip Bench Press, Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) or the Ski Ergometer. 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 Hammer Press On Exercise Ball the same as the one arm dumbbell hammer press on exercise ball?

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