- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredExercise Ball
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Target Muscle Group
Exercise Ball One-Arm Dumbbell Extension Instructions
The exercise ball one-arm dumbbell extension is the same as a one-arm seated dumbbell extension, but you're seated on an exercise ball. The ball makes your core work harder to maintain stability.
- Set up by sitting on an exercise ball with your feet firmly placed on the floor holding a dumbbell above your head with your left hand, thumb facing your head (palm forward).
- Use your other arm to help stabilize the body on the ball.
- Tense the midsection and straighten the lower back. This is the starting position for the exercise.
- Keeping your eyes facing forwards and elbow locked in position, slowly lower the dumbbell behind your head as far as possible.
- Pause, and then raise the dumbbell back to the starting position without locking your elbow out.
- Lower and repeat for desired reps, and then repeat the same process for your right arm.
Exercise Ball One-Arm Dumbbell Extension Tips
- As a general rule always work your weakest arm first. In most cases, this will be the left.
- Keep the core muscles tight during the set to assist in keeping your back straight.
- The elbow must remain fixed above the head. Don't allow it to move as you lower and raise the dumbbell.