Dumbbell One Arm Hammer Press on Exercise Ball

Description

How to do Dumbbell One Arm Hammer Press on Exercise Ball

1. 01
   Setup

   Position yourself on an exercise ball with your upper back and head supported, feet flat on the floor shoulder-width apart, and hips lifted to create a straight line from knees to shoulders.

2. 02
   Setup

   Hold a dumbbell in one hand with a neutral grip (palm facing in), elbow bent at 90 degrees, and the dumbbell at chest height. Extend your free arm out to the side for balance.

3. 03

   Exhale and press the dumbbell straight up towards the ceiling, fully extending your elbow without locking it.

4. 04

   Inhale and slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.

5. 05

   Complete all repetitions on one arm before switching to the other side, ensuring your body remains stable on the ball.

Tips

• Maintain a tight core and glutes throughout the exercise to keep your hips stable and prevent them from dropping.
• Focus on driving the dumbbell straight up, imagining you're pressing it through the ceiling, rather than out to the side.
• Keep your eyes fixed on a point directly above you or slightly forward to help maintain balance on the ball.
• Control the eccentric (lowering) phase, taking 2-3 seconds to bring the dumbbell back down, to maximize muscle engagement.

Common mistakes

• Avoid letting your hips sag by actively engaging your glutes and core to keep your body in a straight line from knees to shoulders.
• Do not rush the movement; instead, use a lighter weight initially and focus on controlled, deliberate presses to improve stability.
• Prevent your elbow from flaring out by keeping it tucked closer to your body, ensuring a true hammer press path and better triceps engagement.