Dumbbell One-Arm Hammer Press on Stability Ball
The one-arm hammer press in a flat bridge on a stability ball: hips level with the shoulders, one bell pressed palm-in over the chest.
How to do it
Setup
Upper back on the ball, hips lifted in line with the knees and shoulders, one bell at the chest palm-in.
Steps
- Press the bell up over the chest until the arm is straight.
- Squeeze the glutes so the hips stay level.
- Lower to the side of the chest with the palm still facing in.
Common mistakes
Hips sagging below the line: squeeze the glutes; the bridge is half the work. Torso tipping toward the bell: keep both shoulders square on the ball. Grip rotating mid-press: the palm stays facing in the whole way.
Breathing
Inhale down, exhale on the press.
