How to do the Exercise Ball Supine Triceps Extension
Exercise Ball Supine Triceps Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Exercise Ball Supine Triceps Extension demonstration · © GymiaFit
Exercise Ball Supine Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Exercise Ball Supine Triceps Extension step by step
- 1Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
- 3Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- 4Pause for a moment, then raise the dumbbell back up to the starting position.
- 5Repeat for the desired number of repetitions.
Exercise Ball Supine Triceps Extension — questions
What muscles does the Exercise Ball Supine Triceps Extension work?
The Exercise Ball Supine Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Exercise Ball Supine Triceps Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball Supine Triceps Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball Supine Triceps Extension?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Supine Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.