Exercise guide · Intermediate · Compound

Exercise Ball Supine Triceps Extension: How to Do It & Muscles Worked

The exercise ball supine triceps extension is a strength exercise targeting the triceps, performed while lying on an exercise ball and using a dumbbell. It also engages the shoulders and requires core stability to maintain balance on the ball.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the exercise ball supine triceps extension
Front view: muscles worked by the exercise ball supine triceps extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the exercise ball supine triceps extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the exercise ball supine triceps extension

  1. Step 1: Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Step 2: Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
  3. Step 3: Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
  4. Step 4: Pause for a moment, then raise the dumbbell back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the exercise ball supine triceps extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Exercise Ball Supine Triceps Extension alternatives

More exercises that train the triceps as their main target:

More triceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.