Dumbbell Kickbacks On Exercise Ball

Also known as: dumbbell kickback on exercise ball

Advanced

Triceps

Dumbbell

The point of Dumbbell Kickbacks On Exercise Ball is elbow strength that finishes presses; independent dumbbell loading is how it gets there.

How to do Dumbbell Kickbacks On Exercise Ball

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

Add to an AI Workout Plan All Arms Exercises

Dumbbell Kickbacks On Exercise Ball Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Kickbacks On Exercise Ball Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Dumbbell Kickbacks On Exercise Ball

Easier progression

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Swap Dumbbell Kickbacks On Exercise Ball For

Cable Kickback

Assisted Triceps Dip (kneeling)

Triceps Dip (between Benches)

Dumbbell Kickbacks On Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell Kickbacks On Exercise Ball?

Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle. Extend your arms straight back, squeezing your triceps at the top of the movement. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Kickbacks On Exercise Ball work?

The Dumbbell Kickbacks On Exercise Ball primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Kickbacks On Exercise Ball should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Kickbacks On Exercise Ball good for beginners?

Not usually. The Dumbbell Kickbacks On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Kickbacks On Exercise Ball?

Try the Cable Kickback, Assisted Triceps Dip (kneeling) or the Triceps Dip (between Benches). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Kickbacks On Exercise Ball the same as the dumbbell kickback on exercise ball?

Yes. The Dumbbell Kickbacks On Exercise Ball is also commonly called the dumbbell kickback on exercise ball. Different gyms and training programs label it differently, but "dumbbell kickback on exercise ball" refer to this same movement.