Triceps exercise · dumbbell
Dumbbell Incline One Arm Hammer Press on Exercise Ball
The dumbbell incline one arm hammer press on exercise ball is a dumbbell exercise that targets the triceps, with the shoulders and chest assisting.
How to do the dumbbell incline one arm hammer press on exercise ball
- Sit on an exercise ball with a dumbbell in one hand.
- Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
- Press the dumbbell up towards the ceiling, straightening your arm.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders and chest work as secondary muscles. See all triceps exercises or every dumbbell exercise.
