Dumbbell Kickbacks On Exercise Ball

TricepsDumbbellIntermediate
1. Start by placing an exercise ball on the floor and kneeling in front of it. 2. Grab a pair of dumbbells with an overhand grip. 3. Bend at your waist and place your upper body on the exercise ball, keeping your feet off the ground. 4. With your arms fully extended and palms facing each other, keep your elbows close to your body. 5. Exhale and slowly lift the dumbbells backward by bending your elbows until your forearms are parallel to the floor. 6. Pause briefly at the top of the movement and squeeze your triceps. 7. Inhale and slowly lower the dumbbells back to the starting position, maintaining control and a slight bend in your elbows throughout the exercise. 8. Repeat for the desired number of repetitions.

How to perform the Dumbbell Kickbacks On Exercise Ball

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Kickbacks On Exercise Ball using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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