Exercise guide
Dumbbell Incline One Arm Press On Exercise Ball
- Intermediate
- Compound
- Rep-based
- Chest
This unilateral compound movement builds chest and shoulder strength while placing high demand on the core and obliques to stabilize the body against rotational forces on an unstable surface.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the stability ball with a dumbbell in one hand resting on your thigh.
- Walk your feet forward until your upper back is supported by the ball and your torso is at a 30-45 degree incline (hips lower than shoulders).
- Position your feet wider than shoulder-width for a stable base and hold the dumbbell at chest level with an overhand grip.
- Extend your non-working arm out to the side or place it on your hip to help maintain balance.
How to do it
- Exhale as you press the dumbbell vertically until your arm is fully extended, keeping your wrist aligned directly over your elbow.
- Inhale as you lower the weight with control over a 2-3 second tempo until the dumbbell is just above chest height.
- Maintain a rigid core and keep your hips level throughout the movement to prevent the ball from shifting or rolling.
- Complete all repetitions on one side before switching the weight to the other hand.
Form checklist
- Keep your glutes engaged and hips bridged up to maintain the incline angle.
- Ensure your head and neck are comfortably supported by the ball to avoid strain.
- Prevent the torso from rotating toward the side holding the dumbbell.
- Keep your feet flat on the floor to maintain a solid foundation.
Pro tips
- Focus on the 'anti-rotation' aspect; your obliques should be working intensely to keep your shoulders perfectly square to the ceiling.
- Drive your shoulder blade into the ball as you press to create a more stable platform for the pectoral muscles to produce force.
Make it harder
- Narrow your foot stance to reduce your base of support, significantly increasing the balance and core stability requirement.
- Add a 2-second pause at the bottom of the rep to eliminate elastic energy and force a more powerful concentric contraction.
Frequently asked
- What muscles does the dumbbell incline one arm press on exercise ball work?
- The dumbbell incline one arm press on exercise ball primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell incline one arm press on exercise ball?
- The dumbbell incline one arm press on exercise ball uses dumbbell and stability ball.
- Is the dumbbell incline one arm press on exercise ball good for beginners?
- The dumbbell incline one arm press on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.