Intermediate
DUMBBELL ONE ARM HAMMER PRESS ON EXERCISE BALL
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an exercise ball with your feet flat on the ground and your back straight.
2
Step:2 Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
3
Step:3 Place your other hand on your hip for stability.
4
Step:4 Press the dumbbell upwards, extending your arm fully.
5
Step:5 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
