10 Best Dumbbell Kickbacks On Exercise Ball Alternatives for Home Gyms

Dumbbell Kickbacks On Exercise Ball are done lying face down with a stability ball. Ranked closest by our scoring: the Dumbbell Seated Bent Over Alternate Kickback, the Dumbbell One Arm Kickback and the Bodyweight Kneeling Triceps Extension.

Dumbbell Kickbacks On Exercise BallWatch the Dumbbell Kickbacks On Exercise Ball

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Dumbbell Kickbacks On Exercise Ball

The steps for Dumbbell Kickbacks On Exercise Ball themselves, so you can judge how close each substitute below really is.

Triceps, with shoulders, back · Stability-ball · Intermediate · Isolation

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Seated Bent Over Alternate KickbackPlay demonstration

    1. Dumbbell Seated Bent Over Alternate Kickback

    77% match

    Triceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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
  3. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    3. Bodyweight Kneeling Triceps Extension

    70% match

    Triceps · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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

Dumbbell Kickbacks On Exercise Ball FAQ

What muscles does Dumbbell Kickbacks On Exercise Ball work?

Dumbbell kickbacks primarily target the triceps, lateral, long, and medial heads, while the posterior deltoid, rhomboids, and core act as stabilizers. Keep the upper arm parallel to the floor and the elbow fixed to maximize elbow extension torque and triceps recruitment.

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