Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Skull Crusher on Stability Ball
An isolation exercise targeting the triceps with core engagement for stability on a ball; builds arm strength and enhances balance for upper body hypertrophy and endurance.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs, Obliques, Shoulders
Accessory Muscles
Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Shoulders
3/10Anterior Delts
Glutes
2/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Lie supine on a stability ball with upper back, shoulders, and head supported. Raise hips to align body straight from knees to shoulders, holding dumbbells overhead with neutral grip.
- Plant feet hip-width apart, knees bent at 90 degrees.
- Extend arms straight up over chest, wrists straight.
- Inhale and bend elbows to lower dumbbells in an arc to sides of head.
- Lower until elbows form 90 degrees and triceps stretch.
- Exhale and contract triceps to extend elbows back up.
- Avoid locking elbows at top to maintain tension.
- Repeat with control, engaging core throughout.
Coaching Tips
Form Cues
- Upper arms stationary
- Core braced tight
- Elbows point forward
- Controlled arc motion
- Hips level and lifted
- Neutral wrists aligned
Breathing
Inhale during the lowering phase and exhale during the pressing phase. Brace your core continuously to maintain stability.
Tempo
3-1-1
Range of Motion
Lower dumbbells until elbows are at 90 degrees with forearms parallel to floor; extend arms fully without hyperextending elbows.
Safety
Safety Notes
- Start with light weights to master form
- Keep elbows close to head
- Ensure ball is properly inflated on smooth surface
- Avoid if unstable or new to ball exercises
- Use spotter for heavier loads
- Maintain neutral spine alignment
Spotting
Spot from behind by supporting dumbbells during lowering if needed; recommended for beginners or heavy weights to prevent dropping.
Common Mistakes
- Flaring elbows outward
- Sagging hips on ball
- Using momentum to lift
- Arching lower back
- Lowering to forehead
- Overextending elbows
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Lower back instability
- Wrist issues
Flexibility Needed
- Adequate shoulder flexion
- Core stability for balance
Build Up First
- Master basic skull crusher on bench
- Familiarity with stability ball exercises
Also known as
Stability Ball Skull Crusher, Dumbbell Lying Triceps Extension on Ball, Ball Skull Crushers
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Skull Crusher
Dumbbells, Flat Bench
Triceps
Dumbbell Floor Skull Crusher
Dumbbells
Triceps
Dumbbell Incline Skull Crusher
Dumbbells, Incline Bench
Triceps
Dumbbell Cross-Body Skull Crusher
Dumbbells, Flat Bench
Triceps
Dumbbell Single-Arm Skull Crusher
Dumbbells, Flat Bench
Triceps
Dumbbell Tricep Extension on Stability Ball
Dumbbells, Stability Ball
Triceps
Dumbbell Triceps Extension on Stability Ball
Dumbbells, Stability Ball
Triceps
Dumbbell Fly on Stability Ball
Dumbbells, Stability Ball
Chest
Dumbbell Shrug on Stability Ball
Dumbbells, Stability Ball
Traps
Dumbbell Sit-Up on Stability Ball
Dumbbells, Stability Ball
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
