Exercise Ball Supine Triceps Extension
Exercise Ball Supine Triceps Extension Exercise Description
The Exercise Ball Supine Triceps Extension targets the triceps brachii through controlled elbow flexion and extension while your trunk and hips stabilize on the ball. You’ll set up in a supported bridge with the upper back on the ball, keeping a neutral spine and pelvis as the arms move. The triceps are the prime movers; the deltoids and scapular stabilizers help position the upper arm, while the gluteals, hamstrings, and abdominal musculature provide postural stability on the ball. A neutral grip with straight (not locked) elbows focuses the work on the triceps and minimizes unnecessary shoulder motion. The objective is precise elbow extension with steady alignment—quiet torso, level hips, and consistent wrist position—throughout each repetition.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Biceps Femoris - Long Head, Deltoid - Anterior, Gluteus Maximus, Rectus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Exercise Ball Supine Triceps Extension Exercise
‘- Sit on the ball holding a dumbbell in each hand; walk your feet forward and lie back until your head and upper back are supported.
– Plant feet hip-width with knees roughly 90°; raise hips so your body forms a straight line from knees to shoulders.
– Lightly retract and depress the shoulder blades; brace the abdomen and glutes to keep the ball steady.
– Extend arms vertically over the shoulders, palms facing each other; wrists neutral, elbows straight but not locked.
– Keep upper arms still; bend the elbows to lower the dumbbells toward the sides of your head/temples.
– Descend under control until you feel a firm stretch in the triceps without losing shoulder or pelvic position.
– Drive the dumbbells back up by extending the elbows; finish with elbows fully extended without hyperextending.
– Maintain level hips, neutral neck, and steady shoulder blades; avoid flaring elbows or turning the move into a press.
– Breathe continuously—inhale as you lower, exhale as you extend—without holding your breath.
Exercise Ball Supine Triceps Extension Tips
‘- Walk your feet forward until your head and upper back are fully supported on the ball before starting the set.
– Plant your feet hip-width with knees at roughly 90°, then lift hips so your body forms a straight line from knees to shoulders.
– Lightly retract and depress your shoulder blades, and brace your abdomen and glutes to keep the ball steady.
– Position your arms straight up over your shoulders with palms facing each other, wrists neutral, and elbows straight but not locked.
– Keep your upper arms fixed in place and bend only at the elbows as you lower the dumbbells toward the sides of your head/temples.
– Lower the weights under control until you feel a firm stretch in the triceps without letting your shoulders or pelvis shift.
– Drive the dumbbells back up by extending your elbows, finishing with the elbows fully extended but not hyperextended.
– Maintain level hips, a neutral neck, and steady shoulder blades throughout each rep.
– Avoid letting your elbows flare out to the sides or turning the motion into more of a press.
– Breathe continuously—inhale as you lower the dumbbells and exhale as you extend the elbows.
Exercise Ball Supine Triceps Extension Beginner Introduction
The Exercise Ball Supine Triceps Extension is a dumbbell exercise performed on a stability ball that highlights the triceps while challenging overall body control. The upper back rests on the ball with the hips lifted so the legs, hips, and torso form a supported bridge, and the weights travel above the chest. The triceps handle the main effort as the elbows bend and straighten, with the shoulders and upper back helping guide the upper arms. At the same time, the glutes, hamstrings, and abs work to keep the body steady on the moving surface.
This movement centers on smooth elbow action rather than big shoulder swings. The hands face each other with straight—but not rigid—elbows at the top, helping direct the load into the backs of the arms. Throughout the exercise, the goal is a stable torso, level hips, and calm shoulder position while the dumbbells rise and fall near the head. Breathing stays continuous, with air taken in during the lowering phase and released as the arms extend again.