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Stability Ball Kneeling Dumbbell Triceps Extension

Intermediate

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An isolation exercise kneeling on a stability ball while extending dumbbells overhead, targeting the triceps for strength and hypertrophy while enhancing core stability through balance challenge.

About Exercise

Equipment

Stability Ball, Dumbbells

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Triceps

Secondary Muscles

Shoulders, Abs

Popularity Score

Goals

Hypertrophy

Strength

Stability

Training Style

Balance Training

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Yes

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Triceps

10/10

Long Head, Lateral Head, Medial Head

Shoulders

4/10

Anterior Delts

Abs

3/10

Transverse Abdominis

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Kneel on a stability ball with knees hip-width apart, core braced and torso upright. Hold a dumbbell in each hand overhead with arms extended, palms facing each other.

Inhale and bend elbows to lower dumbbells behind head, keeping upper arms stationary.
Lower until forearms are parallel to floor.
Exhale and extend elbows to raise dumbbells overhead.
Fully extend arms without locking elbows.
Repeat for reps while maintaining balance on ball.

Coaching Tips

Form Cues

Keep elbows by ears
Brace core tight
Move slowly and controlled
Avoid arching back
Grip firmly

Breathing

Inhale during the lowering phase and exhale during the extension phase; brace core throughout.

Tempo

3-1-1

Range of Motion

Lower weights until elbows are at 90 degrees or forearms parallel to floor; extend arms fully overhead without hyperextending elbows.

Safety

Safety Notes

Master balance on ball without weights first
Ensure ball is properly inflated
Start with light weights
Avoid if shoulder instability present
Use spotter for support initially

Spotting

Spotter assists by stabilizing your torso or providing hand support for balance; not needed for extension phase, but recommended for setup and dismount.