Exercise guide
Dumbbell Kickbacks On Exercise Ball
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
This variation isolates the triceps while introducing a significant stability challenge, forcing the core and shoulder stabilizers to engage as you balance on the ball. It is highly effective for targeting the long head of the triceps through a peak contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place one knee and the corresponding hand firmly on the center of the stability ball for support.
- Step your other foot back into a wide, stable stance on the floor.
- Hold a dumbbell in your free hand and hinge forward until your torso is nearly parallel to the ground.
- Pull your working elbow up until your upper arm is aligned with your torso and tucked tight to your side.
How to do it
- Exhale as you extend your arm back by straightening the elbow, keeping the upper arm completely stationary.
- Squeeze the triceps hard at the top of the movement when the arm is fully straight.
- Inhale as you slowly lower the dumbbell back to the starting position, stopping when the elbow reaches a 90-degree angle.
- Maintain a controlled tempo, taking 2 seconds to lower the weight and 1 second to extend.
Form checklist
- Keep your upper arm 'glued' to your ribcage; do not let the elbow drop toward the floor.
- Engage your core deeply to prevent the stability ball from rolling or wobbling.
- Avoid swinging the dumbbell; the movement should only occur at the elbow joint.
- Keep your neck neutral by looking at a spot on the floor about two feet in front of the ball.
Pro tips
- To maximize the contraction, slightly rotate your palm toward the ceiling at the very end of the extension.
- Focus on keeping the shoulder of the working arm retracted and depressed to prevent it from rounding forward.
Make it harder
- Add a 2-second isometric hold at the point of full extension to increase time under tension.
- Try performing the movement with both knees on the ball to drastically increase the core stability requirement.
Frequently asked
- What muscles does the dumbbell kickbacks on exercise ball work?
- The dumbbell kickbacks on exercise ball primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell kickbacks on exercise ball?
- The dumbbell kickbacks on exercise ball uses dumbbell and stability ball.
- Is the dumbbell kickbacks on exercise ball good for beginners?
- The dumbbell kickbacks on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.