Upper Arms Exercise · Stability Ball
Exercise Ball Seated Triceps Stretch
The Exercise Ball Seated Triceps Stretch is a flexibility movement for the triceps. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement stepsAlso known as: Exercise Ball Seated Tricep Stretch
- Category
- Upper Arms
- Equipment
- Stability Ball
- Target
- Triceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Exercise Ball Seated Triceps Stretch
- Sit on a stability ball, keeping your back straight and feet flat on the floor.
- Take a dumbbell in one hand and raise that arm straight up overhead.
- Bend your elbow to lower the dumbbell behind your head, keeping your upper arm tucked close to your ear.
- Stay in the stretch for a few seconds, then bring your arm back up to the start.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Exercise Ball Seated Triceps Stretch mainly targets your Triceps, with your Shoulders helping support the movement.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
FAQ
- What muscles does the Exercise Ball Seated Triceps Stretch stretch?
- The Exercise Ball Seated Triceps Stretch is a stretch for the triceps. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Exercise Ball Seated Triceps Stretch?
- You do the Exercise Ball Seated Triceps Stretch with a stability ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Exercise Ball Seated Triceps Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Exercise Ball Seated Triceps Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.