One Arm Dumbbell Tricep Extension on a Ball

How to do the One Arm Dumbbell Tricep Extension on a Ball

Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart. Begin by having your elbow stationary and slowly lower the dumbbell to your upper chest area and then raise it back to the top with your tricep flexing; Rinse and repeat.

Stability Ball Tricep Dumbbell Isolation Extension Spotter Information:

Stand behind the exerciser watching for balance and form. Make sure they start with a light weight when first trying this exercise.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Tricep
  • Isolation
  • Stability Ball
  • Exercise Ball
  • Swiss Ball
  • Dumbbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
21.3 lbs12 29.9 lbs

What is a good starting weight?

Based on an average weight lifted of 21.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 10 lbs and aim for 12-15 reps.


Workouts Plans with One Arm Dumbbell Tricep Extension on a Ball

Purpose Type Level
Muscular Definition Advanced
Muscular Definition Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.