10 Best Dumbbell One Arm Hammer Press On Exercise Ball Alternatives for Home Workouts

The Dumbbell One Arm Hammer Press On Exercise Ball is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Press On Exercise Ball, the Kettlebell One Arm Floor Press and the Dumbbell Lying One Arm Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One Arm Hammer Press On Exercise Ball

Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders, Chest

How to perform Dumbbell One Arm Hammer Press On Exercise Ball
  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
  3. Place your other hand on your hip for stability.
  4. Press the dumbbell upwards, extending your arm fully.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.
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Ranked Dumbbell One Arm Hammer Press On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Hammer Press On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Dumbbell One Arm Press On Exercise BallPlay demonstration

    1. Dumbbell One Arm Press On Exercise Ball

    98% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the pectorals.

    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
    3. Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
  2. Kettlebell One Arm Floor PressPlay demonstration

    2. Kettlebell One Arm Floor Press

    95% match
    • Pectorals
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
    2. Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
    3. Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
    4. Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
  3. Dumbbell Lying One Arm PressPlay demonstration

    3. Dumbbell Lying One Arm Press

    94% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
    2. Hold the dumbbell at shoulder level with your palm facing forward.
    3. Press the dumbbell upward until your arm is fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell One Arm Hammer Press On Exercise Ball
  4. Extended Range One-arm Kettlebell Floor Press

    4. Extended Range One-arm Kettlebell Floor Press

    94% match
    • Pectorals
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
    2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell One Arm Hammer Press On Exercise Ball
  5. Dumbbell Press On Exercise BallPlay demonstration

    5. Dumbbell Press On Exercise Ball

    93% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
    2. Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
    3. Raise the dumbbells to shoulder height, palms facing forward.
    4. Press the dumbbells upward until your arms are fully extended.
    5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
  6. One Arm Floor Press

    6. One Arm Floor Press

    91% match
    • Pectorals
    • Barbell
    • Advanced
    • Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
    2. Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
    3. Make sure the hand you are not using to lift the weight is placed by your side.
    4. Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
    5. Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
    6. Repeat until you have performed your recommended repetitions.
    7. Switch arms and repeat the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
  7. Dumbbell Lying Hammer PressPlay demonstration

    7. Dumbbell Lying Hammer Press

    90% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
    2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
    3. Press the dumbbells back up to the starting position, fully extending your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell One Arm Hammer Press On Exercise Ball
  8. Dumbbell Incline One Arm Hammer Press On Exercise BallPlay demonstration

    8. Dumbbell Incline One Arm Hammer Press On Exercise Ball

    90% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with a dumbbell in one hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
    4. Press the dumbbell up towards the ceiling, straightening your arm.
    5. Lower the dumbbell back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
  9. Dumbbell Decline One Arm Hammer PressPlay demonstration

    9. Dumbbell Decline One Arm Hammer Press

    89% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
    2. Extend your arm straight up, keeping your elbow slightly bent.
    3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
    4. Press the dumbbell back up to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
  10. Dumbbell Incline One Arm PressPlay demonstration

    10. Dumbbell Incline One Arm Press

    89% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
    2. Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
    3. Press the dumbbell upward and slightly inward, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Hammer Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell One Arm Hammer Press On Exercise Ball

Dumbbell One Arm Hammer Press On Exercise Ball FAQ

What muscles does Dumbbell One Arm Hammer Press On Exercise Ball work?

It primarily targets the pectoralis major (sternal head) while recruiting the anterior deltoid and triceps as synergists. The exercise also forces core and scapular stabilizers (obliques, serratus anterior) to engage to maintain balance.

Can I build muscle without doing Dumbbell One Arm Hammer Press On Exercise Ball?

Yes. Use progressive overload through single-arm bench presses, landmine presses, and cable variations to target the same pec fibers. Focus on full range of motion, controlled eccentrics, and a 1–2 second peak contraction to maximize hypertrophy.

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