Swiss Ball Dumbbell Lying Triceps Extension
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Lie back on a Swiss ball with your head and upper back supported, feet flat on the floor, and hips lifted to form a straight line from your knees to your shoulders.
- 2 Hold a dumbbell in each hand with an overhand grip, palms facing each other, and extend your arms straight up over your chest.
- 3 Ensure your elbows are slightly bent and pointing towards your feet, keeping your upper arms perpendicular to the floor.
- 4 Keeping your upper arms stationary, slowly bend your elbows to lower the dumbbells towards your ears.
- 5 Continue lowering until your forearms are parallel to the floor or you feel a good stretch in your triceps.
- 6 Engage your triceps to extend your arms and press the dumbbells back up to the starting position.
- 7 Fully extend your arms without locking your elbows, maintaining the slight bend at the top.
