Exercise Ball Seated Triceps Stretch

Intermediate

Triceps

Stability Ball

The point of Exercise Ball Seated Triceps Stretch is triceps mass behind every press; straightforward equipment demands is how it gets there.

How to do Exercise Ball Seated Triceps Stretch

Sit on a stability ball with your feet flat on the ground and your back straight.
Hold a dumbbell in one hand and extend your arm straight up above your head.
Bend your elbow and lower the dumbbell behind your head, keeping your upper arm close to your ear.
Hold the stretch for a few seconds, then return to the starting position.
Repeat with the other arm.

Add to an AI Workout Plan All Arms Exercises

Exercise Ball Seated Triceps Stretch Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Stop the set at the last rep that still looks like the first.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Add reps before you add load, and keep every rep the same shape.

Common Exercise Ball Seated Triceps Stretch Mistakes

Letting the return phase happen on its own

Control the way back with the same effort you spend on the way out.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Exercise Ball Seated Triceps Stretch

Easier progression

Body-up

Harder progression

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Swap Exercise Ball Seated Triceps Stretch For

Triceps Stretch

Ez Barbell Decline Close Grip Face Press

Dumbbell Seated Kickback

Exercise Ball Seated Triceps Stretch — Frequently Asked Questions

How do you do the Exercise Ball Seated Triceps Stretch?

Sit on a stability ball with your feet flat on the ground and your back straight. Hold a dumbbell in one hand and extend your arm straight up above your head. Bend your elbow and lower the dumbbell behind your head, keeping your upper arm close to your ear. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Exercise Ball Seated Triceps Stretch work?

The Exercise Ball Seated Triceps Stretch primarily targets the triceps. It is classified as a arms exercise and is performed with stability Ball.

How many sets and reps of the Exercise Ball Seated Triceps Stretch should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Exercise Ball Seated Triceps Stretch good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Exercise Ball Seated Triceps Stretch?

Try the Triceps Stretch, Ez Barbell Decline Close Grip Face Press or the Dumbbell Seated Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.