Smart Workout Diary

Dumbbell One-Arm Hammer Press Stability Ball

The single-arm dumbbell hammer press on a stability ball is a chest press performed with a neutral grip while the upper back is supported on the ball. It primarily trains the chest, with meaningful assistance from the triceps, shoulders, and core stabilizers. The exercise supports upper-body pressing strength while challenging balance and trunk control.

Demonstration

Dumbbell One-Arm Hammer Press Stability Ball — demonstration 1
Dumbbell One-Arm Hammer Press Stability Ball — demonstration 2

Instructions

  1. Set up the ball: Hold one dumbbell close to your chest, then rest your upper back and shoulder blades on a stability ball. Place your feet flat and about hip-width apart, with knees bent and hips lifted so your body forms a straight line from shoulders to knees.
  2. Take the start position: Hold the dumbbell over the working-side chest with your palm facing inward and wrist neutral. Keep the non-working arm out to the side or on your hip only if it does not disturb your balance.
  3. Lower with control: Inhale and bend the working elbow, lowering the dumbbell beside the chest. Keep the elbow slightly tucked rather than flared widely, and keep your hips level on the ball.
  4. Press and stabilize: Exhale as you press the dumbbell upward until the elbow is nearly straight. Keep the shoulder blade controlled, avoid twisting your torso, and repeat for the desired repetitions before changing sides.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Choose stability first: Use a light dumbbell until you can keep the ball and hips steady throughout the set.
  2. Keep a neutral wrist: Stack the wrist over the elbow and do not let the dumbbell bend the wrist backward.
  3. Do not rotate: Brace your abdomen and press straight up; reduce the load if the torso twists or one hip drops.
Exercise library