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. 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
2. Play demonstration

   2. 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
3. 

   3. Body Tricep Press

   64% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Position a bar in a rack at chest height.
   2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
   3. Begin by flexing the elbow, lowering yourself towards the bar.
   4. Pause, and then reverse the motion by extending the elbows.
   5. Progress from bodyweight by adding chains over your shoulders.

   Sets and reps: 3 sets of 10 to 15 reps.

   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: lying face down, the same as Dumbbell Kickbacks On Exercise Ball
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
4. 

   4. Close-grip Push-up Off Of A Dumbbell

   61% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
   2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
   3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
   4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

   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: lying face down, the same as Dumbbell Kickbacks On Exercise Ball
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
5. Play demonstration

   5. Body-up

   60% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
   2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
   3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
   4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

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

   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: lying face down, the same as Dumbbell Kickbacks On Exercise Ball
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
6. 

   6. Incline Push-up Close-grip

   60% match

   • Triceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
   2. Place your hands next to one another on the bar.
   3. Position your feet back from the bar with arms and body straight. This will be your starting position.
   4. Keeping your body straight, lower your chest to the bar by bending the arms.
   5. Return to the starting position by extending the elbows, pressing yourself back up.

   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: lying face down, the same as Dumbbell Kickbacks On Exercise Ball
   • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball
7. 

   7. Push-ups - Close Triceps Position

   60% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
   2. Lower yourself until your chest almost touches the floor as you inhale.
   3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

   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: lying face down, the same as Dumbbell Kickbacks On Exercise Ball
8. Play demonstration

   8. Shoulder Tap Push-up

   59% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you push back up, lift your right hand off the ground and tap your left shoulder.
   4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
   5. Continue alternating shoulder taps with each push-up repetition.
   6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not triceps
   • Equipment: bodyweight only, the same as Dumbbell Kickbacks On Exercise Ball
   • Body position: lying face down, the same as Dumbbell Kickbacks On Exercise Ball
9. Play demonstration

   9. Triceps Dip

   59% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

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

   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: hanging, not lying face down
10. Play demonstration

    10. Incline Close-grip Push-up

    59% match

    • Triceps
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. 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: lying face down, the same as Dumbbell Kickbacks On Exercise Ball
    • Balance: easier to stay steady on than Dumbbell Kickbacks On Exercise Ball