Dumbbell One Arm Triceps Extension on Stability Ball

Description

How to Do Dumbbell One Arm Triceps Extension on Stability Ball

1. 1
   Setup

   Sit on a stability ball with your feet flat on the floor, hip-width apart, and your core engaged to maintain balance.

2. 2
   Setup

   Hold a dumbbell in one hand and extend that arm straight overhead, palm facing forward, keeping your elbow close to your ear.

3. 3

   Inhale, then slowly lower the dumbbell by bending only your elbow, allowing the weight to descend behind your head until your forearm touches your bicep or you feel a deep stretch.

4. 4

   Keep your upper arm stationary and pointed directly upward throughout the entire lowering phase, preventing it from flaring out.

5. 5

   Exhale and extend your forearm to push the dumbbell back up to the starting position, fully contracting your triceps at the top without locking your elbow.

Tips

• Maintain constant core engagement on the stability ball to enhance overall stability and prevent unnecessary swaying during the movement.
• Keep your working elbow tucked in and pointing forward, ensuring optimal triceps isolation and reducing stress on the shoulder joint.
• Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to maximize time under tension and muscle growth.
• Avoid shrugging your shoulder towards your ear; keep your shoulder depressed and stable to focus the work on the triceps.

Common Mistakes

• ×Flaring the elbow out to the side reduces triceps activation and can strain the shoulder; keep your elbow close to your head and pointing forward.
• ×Using momentum to lift the weight diminishes triceps engagement; perform the movement slowly and controlled, focusing on muscle contraction.
• ×Losing balance on the stability ball compromises form and safety; ensure your feet are firmly planted and your core is actively braced throughout the exercise.