Dumbbell One Arm Triceps Extension on Stability Ball
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell one arm triceps extension on stability ball is a single-arm upper-arm strength exercise that targets the triceps brachii on the back of your upper arm. Performed seated on a stability ball, it adds a balance and core-stability demand while letting you train each arm independently for even development.
Dumbbell One Arm Triceps Extension on Stability Ball: So führst du sie aus
- 1Sit upright on a stability ball with your feet flat on the floor about hip-width apart and your core braced to keep the ball steady.
- 2Hold a dumbbell in one hand and press it overhead until your arm is fully extended, with your palm facing inward or forward.
- 3Keep your upper arm vertical and close to your head, with your elbow pointing toward the ceiling.
- 4Lower the dumbbell behind your head by bending only at the elbow, keeping your upper arm still.
- 5Descend under control until you feel a stretch in your triceps, without letting your elbow drift forward or flare out.
- 6Extend your elbow to drive the dumbbell back overhead until your arm is fully straight, squeezing the triceps at the top.
- 7Complete all reps on one side, then switch the dumbbell to the other hand and repeat.
- 8Lower the dumbbell with control and set it down safely to finish.
Technik-Tipps
- Keep your core engaged and the ball stable throughout the set so your effort goes into the triceps, not into fighting for balance.
- Hold your upper arm fixed and vertical — only your forearm should move as you extend and lower.
- Use a controlled tempo and a full range of motion, lowering until you feel a stretch and locking out at the top.
- Start with a lighter dumbbell than you would use seated on a bench, since the unstable ball reduces how much you can safely control.
Häufige Fehler
- Letting the upper arm drop or swing forward, which shifts the work off the triceps and shortens the range of motion.
- Flaring the elbow out to the side, which loses tension on the triceps and stresses the elbow joint.
- Using momentum or a heavy dumbbell that destabilizes the ball, risking a loss of balance and poor control.
- Arching the lower back to push the weight up, which strains the spine instead of isolating the triceps.
Häufig gestellte Fragen
What muscles does the dumbbell one arm triceps extension on stability ball work?
It targets the triceps brachii, the muscle on the back of your upper arm. Sitting on the stability ball also recruits your core to keep you balanced through each rep.
Why do the exercise on a stability ball?
Sitting on the ball adds a balance and core-stability challenge, forcing you to brace your trunk while you isolate the triceps one arm at a time.
Is the one arm triceps extension good for beginners?
Yes, with a light dumbbell. Working one arm at a time helps you build even strength, and beginners should start light to master control on the unstable ball before adding load.
How many sets and reps should I do?
For building the triceps, 3 to 4 sets of 10 to 15 reps per arm is a sensible default. Choose a weight you can control through a full range without losing your balance.
