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

Intermediate

Isolation

Push

1 min per set2 min rest

Upper Arms

Dumbbell

Variations of Exercise Ball Supine Triceps Extension

Isolation

Dumbbells Seated Triceps Extension

Strengthen your triceps with the seated dumbbell overhead extension. This isolation exercise effectively targets all three heads of the triceps for upper

Intermediate

Upper ArmsTriceps BrachiiDumbbell

Isolation

Dumbbell Seated Triceps Extension

Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for

Intermediate

Upper ArmsTriceps BrachiiDumbbell

Isolation

Dumbbell One Arm Triceps Extension on Stability Ball

Target your triceps with this isolation exercise, performed seated on a stability ball.

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell Lying Triceps Extension

Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.

Intermediate

Upper ArmsTriceps BrachiiDumbbell

Description

A bodyweight exercise that targets the triceps by utilizing an exercise ball. The individual lies on their back on the exercise ball, with feet planted on the ground, and bends and extends their arms to work the triceps muscles.

Save Exercise Ball Supine Triceps Extension to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Exercise Ball Supine Triceps Extension

1
Setup
Lie supine on an exercise ball with your head, upper back, and shoulders supported, feet flat on the floor hip-width apart, and hips elevated to form a straight line from knees to shoulders.
2
Setup
Hold one dumbbell with both hands, palms facing each other, and extend your arms straight up over your chest, keeping a slight bend in your elbows.
3
Keeping your upper arms stationary and elbows pointing forward, slowly bend your elbows to lower the dumbbell in an arc behind your head. Inhale during this lowering phase.
4
Contract your triceps to extend your elbows, raising the dumbbell back to the starting position over your chest. Exhale as you push the weight up.

Tips

Maintain consistent hip elevation throughout the movement by actively engaging your glutes and core to keep your body in a straight line.
Keep your elbows relatively close together and pointed towards the ceiling to maximize triceps isolation and prevent shoulder strain.
Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to bring the dumbbell behind your head, to enhance muscle activation and growth.
Focus on squeezing your triceps at the top of the movement, ensuring a full extension without locking your elbows.

Common Mistakes

×Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward to properly target the muscle.
×Dropping your hips during the exercise compromises stability and spinal alignment; actively engage your glutes and core to maintain a straight line from knees to shoulders.
×Using momentum to lift the weight reduces the work done by the triceps; slow down the movement and focus on a controlled contraction to extend the arms.

In the Ellim app, Exercise Ball Supine Triceps Extension unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train exercise ball supine triceps extension?

Get Ellim — Free

Frequently Asked Questions

Is Exercise Ball Supine Triceps Extension good for beginners?

Exercise Ball Supine Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Exercise Ball Supine Triceps Extension?

You need Dumbbell to perform Exercise Ball Supine Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Exercise Ball Supine Triceps Extension?

Maintain consistent hip elevation throughout the movement by actively engaging your glutes and core to keep your body in a straight line. Keep your elbows relatively close together and pointed towards the ceiling to maximize triceps isolation and prevent shoulder strain. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to bring the dumbbell behind your head, to enhance muscle activation and growth. Focus on squeezing your triceps at the top of the movement, ensuring a full extension without locking your elbows.

What are common mistakes when doing Exercise Ball Supine Triceps Extension?

Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward to properly target the muscle. Dropping your hips during the exercise compromises stability and spinal alignment; actively engage your glutes and core to maintain a straight line from knees to shoulders. Using momentum to lift the weight reduces the work done by the triceps; slow down the movement and focus on a controlled contraction to extend the arms.

Related Exercises

Isolation

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

Intermediate

Upper ArmsTriceps BrachiiDumbbell