Exercise Ball Dip
Strengthen your triceps with the Exercise Ball Dip, a bodyweight exercise enhancing upper arm definition and stability. Perfect for all fitness levels.
Variations of Exercise Ball Dip
Exercise Ball Seated Triceps Stretch
Improve triceps flexibility and reduce upper arm tension with this gentle, seated stretch using an exercise ball. Enhance range of motion safely.
Narrow Push-Up on Exercise Ball
Challenge your triceps and core with narrow push-ups on a stability ball. This advanced variation builds strength and improves balance.
Dumbbell Kickbacks on Exercise Ball
Target your triceps effectively with dumbbell kickbacks performed on an exercise ball.
Dumbbell Hammer Curl on Exercise Ball
Perform dumbbell hammer curls while seated on an exercise ball to engage your biceps, brachialis, and forearms.
Description
An exercise that focuses on the triceps by using an exercise ball for support and balance.
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How to Do Exercise Ball Dip
- 1Setup
Position a stability ball behind you. Sit on the floor with your knees bent, feet flat, and place your hands on the ball shoulder-width apart, fingers pointing towards your feet.
- 2Setup
Extend your legs forward, placing your heels on the ground, and lift your hips off the floor, supporting your body weight with your hands on the ball and heels on the floor. Your arms should be straight, and your body in a straight line from shoulders to heels.
- 3
Inhale as you slowly bend your elbows, lowering your hips towards the floor until your upper arms are roughly parallel to the ground or you feel a deep stretch in your triceps. Keep your elbows pointing straight back, not flaring out.
- 4
Exhale as you powerfully push through the palms of your hands to straighten your arms, lifting your body back to the starting position. Focus on squeezing your triceps at the top.
- 5
Ensure your core remains engaged throughout the movement to maintain stability and prevent your hips from sagging.
Tips
- Control the Descent: Lower your body slowly and with control to maximize time under tension for the triceps and prevent injury.
- Elbow Position: Keep your elbows tucked close to your body and pointing directly backward to isolate the triceps effectively and reduce shoulder strain.
- Stability Challenge: To increase difficulty, place only your heels on the ball or lift one leg off the floor, further challenging your core and triceps.
- Breathing Pattern: Remember to inhale on the way down and exhale on the way up, synchronizing your breath with the movement for better control and energy.
Common Mistakes
- ×Flaring Elbows: Flaring your elbows out to the sides places undue stress on your shoulders; keep them tucked in and pointing backward to target the triceps properly.
- ×Sagging Hips: Allowing your hips to drop too low during the movement reduces triceps engagement and puts strain on your lower back; maintain a straight line from shoulders to heels by engaging your core.
- ×Too Fast Reps: Rushing through the repetitions diminishes muscle activation and increases injury risk; perform each rep with controlled, deliberate motion focusing on the triceps contraction.
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Related Exercises
Weighted Seated Bicep Curl (on stability ball)
Perform seated bicep curls on a stability ball with a medicine ball to isolate your brachialis and biceps, enhancing arm strength and stability.
Medicine Ball Supine Chest Throw
Develop explosive power and strength in your chest, triceps, and shoulders with the Medicine Ball Supine Chest Throw.
Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised
Master the one-arm dumbbell bicep curl on an exercise ball with a raised leg to build peak bicep strength, enhance core stability, and improve balance.
Dumbbell One Arm Triceps Extension on Stability Ball
Target your triceps with this isolation exercise, performed seated on a stability ball.
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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