Stability Ball Tricep Extension 1 Dumbbell
Single-dumbbell two-handed tricep extension on a stability ball — combined tricep and stability work.
Level: Intermediate
Primary: Triceps
Movement: Isolation
Tags: Balance / Stability Push
Type: Light Activity
Equipment: Dumbbell Stability Ball
Sports: Golf Gymnastics Swimming
Target muscles
The triceps drive elbow extension. The trunk holds the bridge.
How to perform
Setup
Lie with upper back on the stability ball in a bridge. Hold a single dumbbell with both hands overhead.
Execution
Bend the elbows to lower the dumbbell behind the head. Keep the upper arms close together. Press back to the start.
Common mistakes
- Hips dropping.
- Letting the dumbbell drift.
- Going too heavy.
- Cutting the range.
- Letting the upper arms flare.
Progressions and regressions
Regress to two-dumbbell version. To progress, work pause reps.
Programming notes
Tricep accessory. 3 sets of 10-12 reps, twice a week.
