Exercise Ball Supine Triceps Extension

준비 자세

1. 01Sit on a stability ball holding a dumbbell in each hand and walk the feet forward.
2. 02Roll down until the head and shoulders rest on the ball with hips lifted in a bridge.
3. 03Plant feet flat, hip width apart, and squeeze the glutes to level the torso.
4. 04Press the dumbbells to arms length over the shoulders with neutral grips.

수행

1. 01Bend only the elbows and lower the dumbbells toward the sides of the head.
2. 02Keep the upper arms vertical and still throughout the lowering.
3. 03Stop when the forearms pass parallel to the floor or a full stretch is reached.
4. 04Extend the elbows to press the dumbbells back to the start.

체크포인트

• -Hips stay level with the shoulders in a solid bridge.
• -Upper arms stay vertical; only the forearms move.
• -Dumbbells travel to the sides of the head, not toward the chest.
• -Head and neck stay supported on the ball.

흔한 실수

• -Letting the hips sag, which turns the set into a glute struggle.
• -Drifting the elbows apart and turning the extension into a press.
• -Using a load heavy enough to compromise balance on the ball.
• -Bouncing out of the stretched position near the head.