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Dumbbell Tricep Extension on Stability Ball
Dumbbell tricep extension on a stability ball isolates the triceps while demanding core stability; builds arm strength and hypertrophy with added balance challenge.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs, Obliques, Shoulders
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
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on stability ball with dumbbells in hands, roll back until upper back rests on ball in bridge position with feet flat and hips lifted.
- Extend arms overhead with palms facing in.
- Inhale and bend elbows to lower dumbbells toward head.
- Keep upper arms stationary perpendicular to floor.
- Exhale and extend elbows to raise dumbbells back up.
- Maintain slight bend at top without locking elbows.
- Repeat while bracing core for stability.
Coaching Tips
Form Cues
- Elbows tight to head
- Core braced throughout
- Upper arms fixed
- Control the descent
- Squeeze at top
Breathing
Inhale during lowering phase; exhale as you extend and squeeze triceps.
Tempo
3-1-1
Range of Motion
Lower dumbbells until forearms parallel to floor for triceps stretch; extend until arms nearly straight without elbow lockout.
Safety
Safety Notes
- Start with light weight to master balance
- Engage core to protect back
- Avoid if lower back issues present
- Use proper ball size for height
- Controlled entry and exit from position
Spotting
Spot by assisting with dumbbells during lowering if heavy; not typically needed for light isolation work.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Locking elbows fully
- Poor ball stability
When to Avoid
- Acute elbow pain
- Lower back instability
- Shoulder impingement
Flexibility Needed
- Shoulder flexion above 150 degrees
- Wrist extension flexibility
Build Up First
- Master basic tricep extension form
- Core stability competency
Also known as
Stability Ball Skullcrusher, Swiss Ball Tricep Extension, Ball Dumbbell Overhead Extension
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