PB Supine DB Press to Reach (III): Single Arm

Exercise demonstration

Starting position

Support the head and shoulders on the physio ball with feet planted and hips lifted. Hold one dumbbell at the side of the chest.

How to perform the exercise

Press the dumbbell up with one arm, reach higher by rotating the trunk until the working shoulder rises from the ball, then rotate back and lower the weight. Repeat with the other arm.

Coaching points

Keep the hips lifted and stable while rotating the upper trunk; control the return.

Equipment: Physio ball and one dumbbell
Book difficulty level: 3 of 5

Progressions and related exercises

• Earlier progression: 6.103 Bilateral Supine DB Press (I)

Browse the Functional Training library or use the tennis conditioning workouts to place exercises in a full session.