Dumbbell Exercises: Stability Ball Tricep Kickbacks

The tricep is one of the most often overlooked muscles in a standard workout routine. Many people are concerned about developing the muscles at the front of their body, and in particular the biceps and the pectorals. However, if you fail to develop the tricep muscles as well, you’ll limit the total benefit that you can achieve in your other muscles.

The tricep kickback is a great workout because it is relatively safe compared with many other types of tricep exercises. It can be done easily and with only one dumbbell or other small weight. One excellent variation of the tricep kick back, which helps to exercise the sense of balance as well, is the tricep kickback on a stability ball. Read on for a brief overview of this exercise move.

1. Exercise Basics

The basic position for this exercise is a relatively standard downward facing position. While the tricep kickback would normally be done with an adjustable exercise bench, the stability ball forces you to practice your balance in order to avoid falling over. Begin by stabilizing the ball so that it doesn’t move around in an open area. Next, hold the dumbbell in your left hand and place your right hand down flat on the ball so that it’s oriented toward the front of the ball. Your right knee can follow by landing directly behind the hand and offset by about a foot and a half. Allow your foot and lower leg to rest off the edge of the ball. Orient your gaze so that you’re facing downward and make sure that your back is entirely flat. This is the resting position of the stability ball tricep kickback.

To execute the exercise, hold the dumbbell up so that your elbow is resting against your side and your forearm is pointed straight downward. With a single quick motion, kick your left hand back so that your arm is straight and along your side. This will effectively lift the dumbbell up in a quarter turn. Slowly lower the dumbbell back to the resting position to complete one rep.

2. Safety and Injury Prevention

Be sure to continue to breathe regularly and deeply as you work out. You should also stretch out both before and after you complete this exercise in order to be sure that you do not pull or strain any muscles as well.

3. Modifications

It’s a good idea to complete a number of repetitions with the dumbbell in your left hand, then to reposition yourself so that your left hand and leg are resting on the stability ball and complete the same number of repetitions with your right hand. Work your two arms evenly to ensure an even spread of muscle work. You can also add a dumbbell row to this exercise by beginning with the dumbbell low to the ground and your arm fully extended; lift your arm up to the resting position for the kickback before you begin. This works the shoulder muscle and the biceps as well.


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