Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Triceps Extension on Stability Ball
Lying triceps extension using dumbbells on a stability ball targets the triceps for strength and hypertrophy while engaging core for balance and stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs, Shoulders, Glutes, Lower Back
Popularity Score
5
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
5/10Transverse Abdominis
Shoulders
4/10Anterior Delts
Glutes
4/10Lower Back
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on stability ball holding dumbbell with both hands, roll back so upper back and head rest on ball, feet flat hip-width apart, raise hips to form straight line from knees to shoulders.
- Extend arms straight up over chest with slight elbow bend.
- Inhale and bend elbows to lower dumbbell in arc behind head until forearms parallel to floor.
- Exhale and contract triceps to extend arms back to start.
- Squeeze triceps at top without locking elbows.
- Maintain core and glute engagement to stabilize body.
- Repeat for reps, then lower hips and set dumbbell down.
Coaching Tips
Form Cues
- Keep upper arms vertical
- Engage core throughout
- Squeeze triceps hard
- Avoid elbow flare
- Hips bridged high
Breathing
Inhale during lowering phase, exhale during extension while bracing core.
Tempo
3-1-1
Range of Motion
Lower until forearms parallel to floor or slight stretch in triceps, extend to full arm straightening without elbow lockout.
Safety
Safety Notes
- Start with light weight to master stability
- Avoid if acute shoulder or lower back issues
- Engage core to prevent hyperextension
- Use controlled movements only
- Careful entry and exit with weights
Spotting
No spotting needed; perform solo with focus on form and use safeties if adding weight.
Common Mistakes
- Arching lower back
- Flaring elbows out
- Using momentum
- Locking elbows at top
- Dropping hips during reps
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Recent elbow injury
Flexibility Needed
- Shoulder flexion for overhead reach
- Hip mobility for bridge position
Build Up First
- Mastery of basic triceps extension
- Core stability competency
Also known as
Stability Ball Triceps Extension, Swiss Ball Dumbbell Tricep Extension, Lying Dumbbell Skull Crusher on Ball
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Tricep Extension on Stability Ball
Dumbbells, Stability Ball
Triceps
Stability Ball Kneeling Dumbbell Triceps Extension
Stability Ball, Dumbbells
Triceps
Dumbbell Skull Crusher on Stability Ball
Dumbbells, Stability Ball
Triceps
Dumbbell Chest Supported Triceps Kickback 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
Stability Ball Back Extension
Stability Ball
Lower Back
Dumbbell Pullover on Stability Ball
Dumbbells, Stability Ball
Lats
Dumbbell Overhead Triceps Extension
Dumbbells
Triceps
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
