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Dumbbell Incline One Arm Hammer Press on Exercise Ball
A one-arm neutral-grip incline press on a stability ball that combines triceps and upper-chest pressing with heavy anti-rotation and hip-bridge demands.
ArmsDumbbellIncline press
GoLightWeight mediadumbbell-incline-one-arm-hammer-press-on-exercise-ball
Demonstration coming soon
Primary
TricepsPectoralis major
Secondary
Anterior deltoidsCoreObliquesGlutes
Equipment
Dumbbell
Pattern
Incline press
Setup
- 01Sit on a stability ball holding one dumbbell, then walk the feet forward.
- 02Rest the upper back on the ball with the torso inclined about 30 to 45 degrees.
- 03Drive the hips up and squeeze the glutes hard.
- 04Bring the dumbbell to the shoulder with a palm-in neutral grip.
Execution
- 01Press the dumbbell up over the upper chest with the elbow tucked.
- 02Resist the pull to rotate toward the loaded side.
- 03Lock out with the torso and hips still level.
- 04Lower under control back to the shoulder and repeat, then switch arms.
Checkpoints
- -Hips stay high and level throughout the set.
- -The ball does not roll or shift under the upper back.
- -Shoulders stay square despite the one-sided load.
- -Neutral grip and tucked elbow are maintained every rep.
Common mistakes
- -Letting the hips sag or twist toward the dumbbell.
- -Choosing a load too heavy to stabilize on the ball.
- -Rushing reps and letting the ball wander.
- -Flaring the elbow away from the ribs.
Programming notes
- -Use 2 to 3 sets of 10 to 15 reps per arm with a light dumbbell.
- -Treat it as core-integrated accessory work, not a strength builder.
- -Progress by adding reps before adding load.
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