Dumbbell Incline One Arm Hammer Press On Exercise Ball
Learn how to do the Dumbbell Incline One Arm Hammer Press On Exercise Ball with proper form and technique. This dumbbell exercise primarily targets your Triceps, with secondary emphasis on Shoulders, Chest.
How to Do the Dumbbell Incline One Arm Hammer Press On Exercise Ball
Follow these steps to perform the Dumbbell Incline One Arm Hammer Press On Exercise Ball with correct form:
- 1Sit on an exercise ball with a dumbbell in one hand.
- 2Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
- 3Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
- 4Press the dumbbell up towards the ceiling, straightening your arm.
- 5Lower the dumbbell back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell Incline One Arm Hammer Press On Exercise Ball Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Incline One Arm Hammer Press On Exercise Ball?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Incline One Arm Hammer Press On Exercise Ball work?
The Dumbbell Incline One Arm Hammer Press On Exercise Ball primarily targets your Triceps. Secondary muscles worked include Shoulders, Chest. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Dumbbell Incline One Arm Hammer Press On Exercise Ball?
The Dumbbell Incline One Arm Hammer Press On Exercise Ball requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Incline One Arm Hammer Press On Exercise Ball with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Incline One Arm Hammer Press On Exercise Ball?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Dumbbell Incline One Arm Hammer Press On Exercise Ball?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Incline One Arm Hammer Press On Exercise Ball best for?
The Dumbbell Incline One Arm Hammer Press On Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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