Fitwill stands in solidarity with Ukraine

Dumbbell One Arm Triceps Extension on Stability Ball

Dumbbell One Arm Triceps Extension on Stability Ball

The Dumbbell One Arm Triceps Extension on Stability Ball is a fantastic exercise that targets the triceps muscles, which are located at the back of your upper arms. This exercise not only helps to tone and strengthen your triceps but also engages your shoulders and core muscles for stability. By performing this exercise on a stability ball, you add an element of instability, which requires your muscles to work harder to maintain balance and control. This can lead to improved functional strength and stability in your everyday activities. To perform this exercise, you will need a dumbbell and a stability ball. Start by sitting on the stability ball with your feet firmly planted on the ground and your core engaged. Hold the dumbbell with one hand and extend your arm overhead, keeping your elbow pointing towards the ceiling. From this starting position, slowly lower the dumbbell behind your head by bending your elbow. Keep your upper arm stationary and close to your head throughout the movement. Pause for a moment when your forearm is parallel to the ground, and then slowly extend your arm back to the starting position. Remember to maintain proper form and control throughout the exercise. Focus on engaging your triceps muscles and avoid any swinging or jerking motions. It's essential to choose an appropriate weight dumbbell that challenges your muscles without compromising your form. Incorporating the Dumbbell One Arm Triceps Extension on Stability Ball into your workout routine can help you develop strong and toned triceps while also improving your overall stability and core strength. Give it a try and enjoy the benefits of this effective exercise!


  • Start by sitting on a stability ball with a dumbbell in one hand.
  • Roll your body forward until the ball is supporting your upper back and head, and your hips are lifted.
  • Hold the dumbbell with your arm extended overhead, palm facing forward.
  • Keep your elbow in close to your head with your upper arm stationary.
  • Slowly lower the dumbbell behind your head by bending your elbow, keeping your upper arm still.
  • Pause for a moment at the bottom of the movement, feeling the stretch in your triceps.
  • Then, extend your elbow and lift the dumbbell back to the starting position.
  • Repeat the exercise for the desired number of repetitions.
  • Once you have completed the set, switch the dumbbell to the other hand and repeat the exercise.

Tips & Tricks

  • Always start with a suitable warm-up to prepare your muscles and joints for the exercise.
  • Maintain a stable and strong core throughout the exercise to support your body.
  • Focus on using proper form and technique to target the triceps effectively.
  • Control the movement by keeping a slow and controlled tempo during both the lifting and lowering phases.
  • Engage and squeeze your triceps at the top of the movement to maximize muscle activation.
  • Modify the weight of the dumbbell according to your fitness level and gradually increase as you get stronger.
  • Ensure stability by using a properly inflated stability ball and maintaining balance on it.
  • Breathe properly during the exercise, inhaling during the descent and exhaling during the exertion phase.
  • Avoid using excessive momentum or swinging your arm to maintain tension on the triceps.
  • Listen to your body and stop the exercise if you feel any pain or discomfort.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts