Cable One Arm Press on Exercise Ball

Setup

1. 01Set a cable pulley to its low position with a D-handle and place a stability ball a stride in front of it.
2. 02Grab the handle, then roll onto the ball until the upper back and head are supported.
3. 03Plant both feet wide and drive the hips up into a bridge.
4. 04Bring the handle to the shoulder with the cable running under the arm.

Execution

1. 01Brace the trunk and press the handle up over the shoulder.
2. 02Lock the elbow without letting the hips or torso twist.
3. 03Lower the handle back to the shoulder under control.
4. 04Finish all reps on one side, then switch arms.

Checkpoints

• -Hips stay level and bridged throughout the set.
• -The torso resists the cable pulling it toward the stack.
• -The wrist stays stacked over the elbow at the bottom.
• -The rep speed stays controlled despite the unstable base.

Common mistakes

• -Letting the hips sag as the set fatigues.
• -Allowing the torso to rotate toward the working side.
• -Loading too heavy to keep the ball still.
• -Cutting the range short at the bottom to avoid instability.