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Triceps · Dumbbell · Intermediate

How to do Dumbbell One Arm Hammer Press On Exercise Ball

The dumbbell one arm hammer press on exercise ball is a unilateral pressing movement that targets the triceps, performed while seated on an unstable surface to engage core and stabilizer muscles.

Dumbbell One Arm Hammer Press On Exercise Ball demonstration
Primary muscle
Triceps
Also works
Shoulders and Chest
Equipment
Dumbbell
Level
Intermediate
Category
Triceps

How to do Dumbbell One Arm Hammer Press On Exercise Ball, step by step

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
  3. Place your other hand on your hip for stability.
  4. Press the dumbbell upwards, extending your arm fully.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Dumbbell One Arm Hammer Press On Exercise Ball works your triceps as the main mover, with help from your shoulders and chest.

Track Dumbbell One Arm Hammer Press On Exercise Ball in SPLYT

Dumbbell One Arm Hammer Press On Exercise Ball is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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