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How to Do

How to Do Single Leg Lying Dumbbell Triceps Extension on Ball French Press

Each single-leg lying dumbbell triceps extension on ball French press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately, stop this single-leg lying dumbbell triceps extension on ball French press.

Beginning

Beginning Triceps Extensions While Lying

Choose a stability ball that will allow you to sit on it with your feet flat on the ground, and your knees bent at about ninety degrees.

With a relatively light dumbbell in each hand, slowly lie back on the stability ball, and inch your feet forward until your head and shoulders are comfortably resting on the stability ball.

You should position yourself with your knees at a 90-degree angle and your feet planted on the ground. Your hips should be off the ball and aligned with the torso and knees. Your torso should be parallel to the ground.

Tighten up your abdominals and activate your hamstrings and glutes to support your back and spine, and to keep your hips in place. Pull your shoulder blades back and down, and raise your arms so that they extend in a straight line away from your torso and parallel to the ground. Your elbows should be fully extended, and the dumbbells should be directly over your shoulders.

Movement

Triceps Extensions While Lying Movement

1. To make this exercise more challenging, extend one arm at a time as before, but also lift the opposite leg. Lift your right arm and complete the number of repetitions while also extending the left leg. Repeat on the other side.

2. Be sure to bend your elbow to slowly lower the dumbbell toward your forehead. Pause when the dumbbell is approximately next to your ear, then extend your elbow to raise the dumbbell to its original starting position.

3. Continue until you have completed all the repetitions. Make sure that you keep your upper arms still and your elbows directly over the shoulders throughout the exercise. Your shoulders should not flare out to the sides. Make sure also that you don't drop your hips at any time during the exercise.

Benefits

Triceps Extensions While Lying Benefits

Perform this exercise at home or in the gym.

This exercise will build strength in your triceps, the muscles in the back of your upper arm, giving you shape and definition.

Your core and abdominal muscles will also be activated to hold your body steady on the stability ball.