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Dumbbell One Arm French Press on Exercise Ball
A single-arm overhead dumbbell triceps extension performed seated on an exercise ball, training the long head at a full stretch while the ball demands upright posture.
ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-one-arm-french-press-on-exercise-ball
Demonstration coming soon
Primary
Triceps
Secondary
AnconeusCoreAnterior deltoids
Equipment
Dumbbell
Pattern
Elbow extension
Setup
- 01Sit tall on an exercise ball with feet flat and hip width apart.
- 02Press one dumbbell overhead so the arm is vertical beside the ear.
- 03Point the elbow toward the ceiling and brace the trunk.
- 04Optionally support the working upper arm with the free hand.
Execution
- 01Bend the elbow to lower the dumbbell behind the head.
- 02Keep the upper arm vertical and close to the ear as the forearm drops.
- 03Lower until you feel a full triceps stretch without the elbow drifting forward.
- 04Extend the elbow to press the dumbbell back to lockout.
Checkpoints
- -Upper arm stays vertical and beside the head throughout.
- -Ribs stay down; the lower back does not arch to fake range.
- -The ball stays quiet with no bouncing between reps.
- -The dumbbell path stays behind the head, not behind the neck.
Common mistakes
- -Flaring the elbow out sideways as the weight lowers.
- -Arching the lumbar spine to finish heavy reps.
- -Cutting the stretch short at the bottom.
- -Choosing a dumbbell too heavy to control behind the head.
Programming notes
- -Use 2 to 3 sets of 10 to 15 reps per arm.
- -The long-head stretch responds well to a slow 2 to 3 second lowering phase.
- -Move to a bench-supported version when loading beyond strict ball control.
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