Dumbbell One Arm Hammer Press On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell One Arm Hammer Press on an Exercise Ball is an effective upper body exercise primarily targeting the triceps, with secondary activation of the shoulders. Performed while balancing on an exercise ball, this movement challenges the stabilizing muscles in your core, as the unstable surface requires greater balance and control. The exercise involves pressing a dumbbell with one arm, mimicking a hammer grip, which activates the triceps while also engaging the shoulder muscles. It’s an excellent way to build upper body strength, improve stability, and enhance coordination. This exercise can be a great addition to any workout routine that focuses on toning and strengthening the arms and shoulders.
How to Perform
Begin by sitting on an exercise ball, then slowly walk your feet forward as you lie back, positioning the ball under your upper back and shoulders. Your knees should be bent at a 90-degree angle, and your body should create a straight line from your knees to your head, resembling a bridge.
Grab a dumbbell with one hand, ensuring your palm faces inward toward your body to establish a neutral grip, also known as the hammer grip. Extend your arm straight above you, aligning the dumbbell with the ceiling.
With control, bend your elbow to lower the dumbbell toward your chest. Keep your elbow close to your side throughout the movement to avoid unnecessary strain and maintain proper form.
Push the dumbbell back up to the starting position, fully extending your arm toward the ceiling, but avoid locking your elbow. Focus on maintaining a smooth, controlled motion to engage the targeted muscles effectively.
Repeat the pressing movement for the desired number of reps, ensuring consistency and form, then switch arms and repeat the process.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Selecting the Right Weight: Opt for a dumbbell weight that challenges you, but still allows you to maintain proper form. Using a weight that's too heavy can lead to compromised technique and increase the risk of injury. It’s advisable to start with a lighter dumbbell and progressively increase the weight as your strength improves.
Focus on Controlled Movements: Perform the exercise with slow, deliberate movements. Lowering and raising the dumbbell with control helps activate your muscles more effectively, promoting better results and minimizing the chance of injury. Take your time to focus on proper form during each repetition.
How Not to Perform
Don’t Arch Your Back: Avoid excessively arching your back while lying on the exercise ball, as this can place unnecessary stress on your spine. Focus on engaging your core muscles throughout the exercise to keep your back in a neutral, flat position against the ball. If you feel your back arching, reassess your form and adjust your positioning.
Don’t Use Momentum: Avoid using momentum or swinging the dumbbell. Using momentum reduces the effectiveness of the exercise and can lead to injury. Instead, perform each repetition with slow, controlled movements, focusing on engaging the muscles you want to target. This helps maximize muscle activation and prevents strain.
Don’t Lock Your Elbow: While performing the press, do not fully lock your elbow when extending your arm. Locking the elbow can put unnecessary strain on your joints and reduce the time your muscles are under tension. Instead, stop just short of locking your elbow to keep continuous tension on your triceps.
Don’t Flare Your Elbow Out: Avoid letting your elbow flare out to the sides as you lower the dumbbell. This can place strain on your shoulder joints. Instead, keep your elbow close to your body throughout the movement to protect your shoulders and better engage the triceps.
Don’t Rush the Reps: Don’t rush through the exercise. Moving too quickly diminishes the muscle-building potential of the movement and increases the risk of injury. Slow down the lowering and pressing phases to focus on muscle engagement and form. Each movement should be deliberate and controlled to ensure full activation of the target muscles.
Don’t Neglect Your Core Stability: One of the biggest mistakes is neglecting core engagement while balancing on the exercise ball. Failing to stabilize your core can result in poor posture, and might lead to lower back discomfort. Focus on tightening your core to keep your body stable and ensure a safer, more effective exercise.
Don’t Use a Weight That’s Too Heavy: Using a dumbbell that is too heavy can force you to sacrifice form in order to complete the rep, leading to potential injuries. Choose a weight that you can control throughout the movement. If the weight feels too heavy, it’s better to reduce it and gradually increase as your strength improves.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
