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Stability Ball Kneeling Dumbbell Triceps Extensions
A functional isolation exercise using dumbbells and a stability ball that targets the triceps and core to build arm strength and balance; commonly scaled by performing the movement seated.
About Exercise
Equipment
Stability Ball, Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on a stability ball with torso upright, glutes engaged, and feet off the floor. Hold dumbbells overhead with arms fully extended and palms facing inward.
- Brace core and squeeze glutes to maintain balance.
- Bend elbows to lower the dumbbells behind your head.
- Descend until a deep stretch is felt in the triceps.
- Extend elbows to drive the weights back to the starting position.
- Keep upper arms stationary throughout the movement.
Coaching Tips
Form Cues
- Squeeze glutes
- Ribs down
- Elbows point forward
- Find your balance
Breathing
Inhale deeply while lowering the weights; exhale forcefully as you extend the arms.
Tempo
3-1-1
Range of Motion
Lower weights until elbows are flexed past 90 degrees; extend to full lockout overhead.
Safety
Safety Notes
- Ensure ball is properly inflated
- Practice balancing without weights first
- Clear the area of obstacles
Spotting
A spotter should stand behind to hand the weights and assist with balance if needed.
Common Mistakes
- Arching lower back
- Flaring elbows
- Resting feet on floor
- Using momentum
When to Avoid
- Shoulder impingement
- Lower back issues
- Balance disorders
Flexibility Needed
- Shoulder flexion to 180 degrees
- Knee and hip flexibility for kneeling
Build Up First
- Mastery of standard triceps extension
- Ability to kneel and balance on stability ball unweighted
Also known as
Kneeling Swiss Ball Triceps Extension, Stability Ball Overhead Triceps Extension, Kneeling Ball French Press, Kneeling Stability Ball Skullcrushers
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