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Triceps · Intermediate

Exercise Ball Supine Triceps Extension

Accessory drill that develops controlled strength in the target muscles using a stability ball, with emphasis on the triceps.

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Exercise overview

Training details

Triceps

Equipment

Stability Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back on an exercise ball with your feet planted firmly on the ground for stability.
  2. 02Hold a dumbbell in each hand above your chest with your palms facing each other.
  3. 03Keeping your upper arms stationary, slowly lower your forearms towards your head by bending your elbows.
  4. 04Once your forearms are just above the ball, push the dumbbells back to the starting position by extending your elbows.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionLying Dumbbell Triceps ExtensionRelated variationAlternating Lying Dumbbell Triceps ExtensionRelated variationDumbbell Lying One-Arm Supinated Triceps ExtensionRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Barbell Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to Kickback

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