Triceps exercise · dumbbell
Exercise Ball Supine Triceps Extension
The exercise ball supine triceps extension is a dumbbell exercise that targets the triceps, with the shoulders assisting.
How to do the exercise ball supine triceps extension
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
- Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- Pause for a moment, then raise the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every dumbbell exercise.
