10 Best Dumbbell Kickbacks On Exercise Ball Alternatives for Home Gyms

Ranked Dumbbell Kickbacks On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches Dumbbell Kickbacks On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Seated Bent Over Alternate Kickback

   77% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the triceps.

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing inwards.
   2. Bend forward at the waist, keeping your back straight and parallel to the ground.
   3. Extend one arm straight back, keeping it close to your body, until your arm is fully extended.
   4. Pause for a moment, then slowly lower the dumbbell back to the starting position.
   5. Repeat with the other arm.
   6. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as Dumbbell Kickbacks On Exercise Ball
   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: seated, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
2. Play demonstration

   2. Dumbbell One Arm Kickback

   72% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
   4. Extend your right arm straight back, squeezing your triceps at the top of the movement.
   5. Slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as Dumbbell Kickbacks On Exercise Ball
   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
3. Play demonstration

   3. Bodyweight Kneeling Triceps Extension

   70% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

   How to perform this exercise

   1. Kneel down on the ground with your knees hip-width apart.
   2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
   3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
   4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
   5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: bodyweight only, the same as Dumbbell Kickbacks On Exercise Ball
   • Body position: kneeling, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
4. Play demonstration

   4. Dumbbell Seated Kickback

   70% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
   2. Bend your knees slightly and lean forward from your hips, keeping your back straight.
   3. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
   4. Extend your arms straight back, squeezing your triceps at the top of the movement.
   5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as Dumbbell Kickbacks On Exercise Ball
   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: seated, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
5. Play demonstration

   5. Dumbbell Lying Alternate Extension

   69% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
   3. Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
   4. Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
   5. Repeat with the other arm, alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: lying on your back, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
6. Play demonstration

   6. Side Push-up

   68% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
   3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
   4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
   5. Lower your body back down to the starting position with control.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: bodyweight only, the same as Dumbbell Kickbacks On Exercise Ball
7. Play demonstration

   7. Dumbbell Kickback

   68% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.
   4. Extend your arms straight back, squeezing your triceps at the top of the movement.
   5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as Dumbbell Kickbacks On Exercise Ball
   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
8. Play demonstration

   8. Dumbbell Standing Kickback

   68% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Extend your arms straight back, squeezing your triceps at the top of the movement.
   4. Pause for a moment, then slowly lower the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as Dumbbell Kickbacks On Exercise Ball
   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
9. 

   9. Tricep Dumbbell Kickback

   68% match

   • Triceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
   2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
   3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: kickback, the same as Dumbbell Kickbacks On Exercise Ball
   • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
10. Play demonstration

    10. Dumbbell Seated One Arm Kickback

    67% match

    • Triceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.
    2. Bend your torso forward at the waist, keeping your back straight and parallel to the ground.
    3. Extend your arm straight back, keeping your elbow close to your body.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: kickback, the same as Dumbbell Kickbacks On Exercise Ball
    • Primary muscle: triceps, the same as Dumbbell Kickbacks On Exercise Ball
    • Equipment: free weights, not bodyweight only
    • Body position: seated, not lying face down
    • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball