Dumbbell Incline One Arm Hammer Press on Exercise Ball

Setup

1. 01Sit on a stability ball holding one dumbbell, then walk the feet forward.
2. 02Rest the upper back on the ball with the torso inclined about 30 to 45 degrees.
3. 03Drive the hips up and squeeze the glutes hard.
4. 04Bring the dumbbell to the shoulder with a palm-in neutral grip.

Execution

1. 01Press the dumbbell up over the upper chest with the elbow tucked.
2. 02Resist the pull to rotate toward the loaded side.
3. 03Lock out with the torso and hips still level.
4. 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.