Dumbbell One-Arm French Press on Stability Ball
A one-arm lying extension with the upper back on a stability ball and the hips up in a bridge: the bell lowers beside the head and presses back up.
How to do it
Setup
Upper back on the ball, hips lifted level with the knees, one bell straight above the shoulder, the free hand on the belly.
Steps
- Bend the elbow to lower the bell beside the head.
- Keep the upper arm vertical and the hips up.
- Extend back to a straight arm; switch sides after the set.
Common mistakes
Hips sinking toward the floor: squeeze the glutes and hold the bridge. Upper arm drifting back: keep it vertical; only the forearm moves. Ball rolling with the bell: plant the feet wide.
Breathing
Inhale lowering, exhale extending.
