Intermediate
Swiss Ball Dumbbell Lying Triceps Extension
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Swiss Ball Dumbbell Lying Triceps Extension is an effective way to increase triceps strength, provide stability to your shoulders and arms, improve flexibility, and increase range of motion.
Exercise Instructions
-
Step 1
Hold a dumbbell in each hand, and lie down on a swiss ball so that your middle and upper back is supported and your feet are firmly planted on the floor. Raise your hips, so they are in line with your torso. Press the dumbbells to your chest with your palms facing inward. This is your starting position. -
Step 2
Lower the dumbbells by bending your elbows. Your hands should not move. Stop when your forearms touch your biceps. Hold for a second and return to the starting position by tensing your triceps and straightening your arms.
Muscle Groups
Swiss Ball Dumbbell Lying Triceps Extension targets Abs, Delts, Pecs, Triceps as seen below.
Exercise Tips
- Don't let your elbows open to the sides. They must remain in one place throughout the movement.
- Keep your shoulders down and back to avoid injury.
- Tighten your abs and buttocks, so your body doesn't sway.
Swiss Ball Dumbbell Triceps Extension
Intermediate
Overhead Dumbbell Triceps Extension
Beginner
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