The Dumbbell Kickbacks on Exercise Ball is a strength training exercise that targets the triceps muscles in the arms. This exercise also engages the core muscles for stability and balance.
How to perform
To perform Dumbbell Kickbacks on Exercise Ball, follow these steps:1. Begin by placing an exercise ball on the floor and kneeling in front of it. Roll forward on the ball so that your torso is resting on the top of the ball and your hands are on the floor in front of you.
2. Hold a dumbbell in each hand and extend your arms straight down towards the floor, palms facing in towards each other.
3. Keeping your upper arms stationary, exhale and fully extend your arms straight back behind you, squeezing your triceps at the top of the movement.
4. Slowly lower the dumbbells back down to the starting position, keeping tension in your triceps throughout the movement.
5. Perform 3-4 sets of 10-12 repetitions, resting for 60-90 seconds between sets.
Tips:
- Engage your core muscles to stabilize your body on the exercise ball.
- Keep your elbows close to your body throughout the movement to target the triceps effectively.
- Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.