Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredExercise Ball
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Exercise Ball Dumbbell Kickbacks Instructions

  1. Set up for the exercise ball dumbbell kickbacks by grabbing a pair of dumbbells and positioning yourself kneeling in front of an exercise ball.
  2. Holding the dumbbells in each hand (neutral grip) lean onto the exercise ball so that it's supporting your upper body weight.
  3. Raise your elbows up as far as possible. Your forearms should be at right angles to the floor. This is the starting position.
  4. Keeping your eyes facing forwards and elbows fixed, slowly extend the arm as far as possible.
  5. Pause and squeeze the triceps. 
  6. Then slowly lower back to the starting position without letting the dumbbells touch the exercise ball.
  7. Repeat for desired reps.

Exercise Ball Dumbbell Kickbacks Tips

  • Keep your elbows high and fixed throughout the movement.
  • The rep timing should be slow and controlled.
  • Squeeze the triceps and hold for a count of 2 at the top of the movement for added intensity.
  • Do not let the dumbbells touch the exercise ball during the set.