Ball Single Arm Tricep Extension


  • Lay with your shoulder blades on the ball and your feet flat on the ground.
  • Grasp the dumbbell with an overhand grip, with your thumbs on the outside. Be sure to lock your wrist during the exercise.
  • Keeping the elbow with the dumbbell pointing straight up and bent forming a 90 degree angle with your arm. The other hand should be at your waist for support and or balance. Extend you arm straight up until you are fully extended.
  • Hold for 2 seconds, contracting the triceps muscles.
  • Slowly return to starting position.


  • Keep your elbow as stationary as possible during this exercise. Be sure that you are comfortable and stable on the ball before trying any ball exercises.
Primary muscles Triceps
Secondary muscles