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All exercises

Dumbbell kickbacks on exercise ball

Intermediate

Dumbbell kickbacks on exercise ball is a isolation dumbbell exercise for the triceps, also working the front delts and upper back.

What it works

Primary muscle

Triceps

Also works

Front deltsUpper back

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Dumbbell seated bent over triceps extensionDumbbell
  • Dumbbell standing bent over one arm triceps extensionDumbbell
  • Dumbbell standing bent over two arm triceps extensionDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Cable rear driveCable
  • Bodyweight kneeling triceps extensionBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Dumbbell incline two arm extensionDumbbell
  • Dumbbell kickbackDumbbell
  • Dumbbell lying alternate extensionDumbbell
Logged today · 90 seconds restDumbbell kickbacks on exercise ball

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