Swiss Ball Dumbbell Lying Triceps Extension

Swiss ball dumbbell lying triceps extensions help increase strength and muscle growth in the triceps. Performing the exercise on a Swiss ball will provide an unstable surface and improve core stabilization.


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    Holding a dumbbell in each hand, lie back on a Swiss ball so your middle and upper back are supported and your feet are planted firmly on the ground. Raise your hips so they are in line with your torso. Press the dumbbells over your chest, palms facing in. This is your starting position.
  2. Swiss Ball Dumbbell Lying Triceps Extension
    Lower the dumbbells by bending the elbows. Your upper arms shouldn't move. Stop when your forearms touch your biceps. Hold for one second and return to the starting position by contracting the triceps and straightening your arms.

Trainer’s Tips

  • Do not allow your elbows to flare out to the sides. They should stay in the same place throughout the movement.
  • Keep your shoulders locked down and back to prevent injury.
  • Squeeze your abs and glutes to help prevent your body from swaying.