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Exercise 1734 · REF cAvTaSg

Dumbbell Kickbacks On Exercise Ball exercise animation

Dumbbell Kickbacks On Exercise Ball

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Bracing on a stability ball for kickbacks instead of a flat bench adds a mild core and balance component to the usual triceps isolation work. The kickback mechanics stay the same — upper arm stationary, extension through the elbow only — the ball just changes the base of support. It's a way to add variety without changing the fundamental triceps stimulus.

How to Do the Dumbbell Kickbacks On Exercise Ball

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
  3. Extend your arms straight back, squeezing your triceps at the top of the movement.
  4. Pause for a moment, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Kickbacks On Exercise Ball primarily targets the Triceps, with Shoulders as the primary synergist muscle group, along with the Back.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Kickbacks On Exercise Ball work?
The Dumbbell Kickbacks On Exercise Ball primarily targets the triceps, with the shoulders and back assisting.
What equipment do I need for the Dumbbell Kickbacks On Exercise Ball?
The Dumbbell Kickbacks On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell Kickbacks On Exercise Ball?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.