Exercise guide · Intermediate · Compound

Dumbbell Kickbacks on Exercise Ball: How to Do It & Muscles Worked

A triceps isolation exercise performed while seated on an exercise ball, which adds an element of balance and core engagement. The movement targets the triceps with secondary involvement from the shoulders and back.

Primary muscles
Triceps
Secondary muscles
Lats , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell kickbacks on exercise ball
Front view: muscles worked by the dumbbell kickbacks on exercise ball. Primary: triceps. Secondary: lats and shoulders.
Back view: muscles worked by the dumbbell kickbacks on exercise ball. Primary: triceps. Secondary: lats and shoulders.
Primary Secondary

How to do the dumbbell kickbacks on exercise ball

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

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell kickbacks on exercise ball by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Kickbacks on Exercise Ball alternatives

More exercises that train the triceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.