Dumbbell One Arm Triceps Extension on Stability Ball
Target your triceps with this isolation exercise, performed seated on a stability ball.
Description
A triceps extension is a weight-training exercise that targets the triceps brachii. The exercise is performed while seated on a stability ball, holding a dumbbell with one hand, and extending the arm to target the triceps muscle.
How to Do Dumbbell One Arm Triceps Extension on Stability Ball
- 1Setup
Sit on a stability ball with your feet flat on the floor, hip-width apart, and your core engaged to maintain balance.
- 2Setup
Hold a dumbbell in one hand and extend that arm straight overhead, palm facing forward, keeping your elbow close to your ear.
- 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
Keep your upper arm stationary and pointed directly upward throughout the entire lowering phase, preventing it from flaring out.
- 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.
Variations
Exercise Ball Supine Triceps Extension
Strengthen your triceps with this supine extension performed on an exercise ball. This exercise isolates the triceps, promoting muscle growth and
Dumbbell Seated Single Arm Overhead Triceps Extension
Target and sculpt your triceps with the seated single-arm overhead dumbbell extension.
Dumbbell Seated Single Arm Overhead Triceps Extension (left)
Perform the Dumbbell Seated Single Arm Overhead Triceps Extension to sculpt and strengthen your triceps effectively.
Dumbbell One Arm Triceps Extension (on bench)
Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.
Related Exercises
Dumbbell Incline Triceps Kickback
Strengthen your triceps with the Dumbbell Incline Triceps Kickback. This isolation exercise targets all three heads for sculpted, strong arms.
Dumbbell Standing Alternating Tricep Kickback
Strengthen your triceps with the Dumbbell Standing Alternating Tricep Kickback. This isolation exercise targets the back of your upper arms for defined,
Dumbbell Seated Bench Extension
Strengthen your triceps with the Dumbbell Seated Bench Extension. This isolation exercise effectively targets all three heads of the triceps brachii for
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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