Dumbbell One Arm Triceps Extension on Stability Ball

Description

How to do Dumbbell One Arm Triceps Extension on Stability Ball

1. 01
   Setup

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

2. 02
   Setup

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

3. 03

   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. 04

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

5. 05

   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.