Stability Ball Dumbbell Triceps Kickback
In SetGrip: Dumbbell Triceps Kickback (Stability Ball)
- Secondary muscles
- Delts, Upper Back
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Perched on a ball instead of a bench, seated kickbacks pick up a balance component: the shifting base makes your trunk work to hold the forward lean while both arms extend together. The triceps stimulus itself is unchanged, so treat the ball as a core add-on for light, high-rep sets rather than an upgrade.
How to do the Stability Ball Dumbbell Triceps Kickback
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
- Upper Back
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
- Decline Dumbbell Skull CrusherDumbbell
- Dumbbell Lunge with Triceps ExtensionDumbbell
- Incline Dumbbell Skull CrusherDumbbell
- Across Face Dumbbell Lying Triceps ExtensionDumbbell
- Single Arm Pronated Grip Dumbbell Lying Triceps ExtensionDumbbell
- Single Arm Supinated Grip Dumbbell Lying Triceps ExtensionDumbbell
Frequently asked questions
What muscles does the Stability Ball Dumbbell Triceps Kickback work?
The Stability Ball Dumbbell Triceps Kickback primarily works the triceps. It also involves the delts and upper back, which assist the movement and stabilise the joints.
Is the Stability Ball Dumbbell Triceps Kickback good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stability Ball Dumbbell Triceps Kickback with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Stability Ball Dumbbell Triceps Kickback?
If you cannot do the Stability Ball Dumbbell Triceps Kickback, try the Seated Dumbbell Triceps Kickback, the Standing Single Arm Dumbbell Triceps Kickback or the Standing Dumbbell Triceps Kickback. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stability Ball Dumbbell Triceps Kickback, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.