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How to Do a Swiss Ball Dumbbell Overhead Extension

Learn how to do a dumbbell overhead extension using a Swiss ball from personal trainer Brett Azar in this Howcast home arm workout for men video.

Transcript

Hi. So today I am going to go over with you a stability ball, seated stability ball overhead dumbbell triceps extension. Now you can do this with one are or two. I am going to show you two arms.

What you are going to do, because you are sitting on the ball, your core is a big factor in this. And because it is an overhead exercise it puts that much more strain on your core, so this one is a real tough exercise to do properly. Make sure that your feet are well planted, because it is a triceps exercise, you are going to be working your triceps primarily. Again, your core is going to be involved, your shoulders are going to be involved, your back is going to be involved just because you are on this ball and your hands are overhead so in order to stay firm, you are going to use your whole body, whether you know it or not.

So before this, you are going to choose a weight that you are comfortable with, that you are not going to knock yourself out with. It is always good to have a spotter behind you just in case. So if that is available then absolutely have one.

To start this exercise you are going to start off overhead. Now you can see that I am at a disadvantage with stability right now. I am going to keep my feet firmly planted, my core is tight. You are going to come down. Elbows are going to stay in; you are not going to flare them out. Keep your elbows in. Make sure that you get a good stretch in your triceps right there. Come up and squeeze. You are not going to completely lock out your arms because that could do damage to your elbow joint, so just a slight bend, come back down, stretch and squeeze.

Now right now my back is tight. My abs are tight. It is working so much more than just my triceps. My shoulders are burning. This is a great one for at home, in the gym, anytime really. The heavier you go the more strain you are going to put on your entire body so it is a real calorie burner, believe it or not.

Anytime you work against gravity you breathe out. So I am pushing against gravity, exhale, come down, and inhale. Again, make sure that you are very stable. You do not want to cheat this exercise because it can cause a lot of injury to yourself or to someone standing around you if you drop the dumbbell. And that is a seated stability ball overhead dumbbell extension.

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