Smart Workout Diary

Cable One-Arm Press Stability Ball

The cable one-arm press on a stability ball is a unilateral horizontal pressing exercise performed while seated on a stability ball. It primarily trains the chest, with support from the shoulders, triceps, and core to resist twisting and maintain balance. It can help develop pressing strength, side-to-side control, and trunk stability.

Demonstration

Cable One-Arm Press Stability Ball — demonstration 1
Cable One-Arm Press Stability Ball — demonstration 2

Instructions

  1. Set a cable pulley to chest height and attach a single handle. Choose a light load that you can control without shifting on the ball.
  2. With your back toward the pulley, sit tall on the stability ball with feet flat, about hip-width apart. Hold the handle in one hand at chest level, with the elbow bent.
  3. Brace your core, keep your hips level, and draw the shoulder blade gently down and back. Do not let the cable pull your torso around.
  4. Exhale and press the handle forward until the arm is nearly straight, keeping the wrist neutral and the shoulder away from the ear.
  5. Inhale and slowly return the handle to the starting position. Complete all repetitions with control, then switch arms.
Muscle Group
Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Prioritize stability over load. If the ball or torso moves excessively, reduce the resistance or reset your position.
  2. Keep both feet firmly planted and avoid arching the lower back as you press.
  3. Use a smooth tempo; do not lock the elbow forcefully or allow the cable to pull the shoulder forward.
Exercise library