Dumbbell One Arm Press on Exercise Ball

Setup

1. 01Sit on the ball holding one dumbbell at the shoulder.
2. 02Walk the feet out until the head and upper back rest on the ball.
3. 03Bridge the hips level with the knees and shoulders.
4. 04Set the feet flat and wide, and brace the trunk.

Execution

1. 01Press the dumbbell up until the elbow locks over the shoulder.
2. 02Resist the pull to rotate or drop the hip on the free side.
3. 03Lower the dumbbell under control to the outside of the chest.
4. 04Keep the ball dead still, then switch arms.

Checkpoints

• -Hips stay bridged and level for every rep.
• -Shoulders stay square to the ceiling.
• -The dumbbell finishes stacked over the shoulder joint.
• -Feet stay planted with no shuffling.

Common mistakes

• -Letting the free-side hip sag under the offset load.
• -Loading so heavy the ball starts wobbling.
• -Losing the head support and craning the neck.
• -Rolling the torso toward the working arm at lockout.