How To Do Stability Ball Tricep Kickback

By: Chris Freytag, CPT

Chris Freytag demonstrating a tricep kickback lying on a stability ball wearing black yoga pants and a blue top

Stability Ball Tricep Kickback is an exercise that uses a stability ball and dumbbells to strengthen your triceps and challenge your core stability. This is a unique exercise that can be done by all levels from beginner to advanced. The key to this move is balancing on the stability ball while performing the tricep kickback. Keeping your body steady on the ball makes your entire body work in order to keep you from falling. If you learn how to do Stability Ball Tricep Kickback you will feel it all over!

Tricep kickback has long been used to strengthen and tighten the back of your upper arm. Ever complained of flabby arms? But it doesn’t stop there. Take that same exercise and place your body on the stability ball. Now you have core strength involved as all the muscles in your middle work to stabibize you. Getting two for the price of one is never a bad idea.

This exercise is for all levels. If you are on the beginner side of exericise, simply choose lighter weights, perhaps three to five pound dumbbells, and make sure your feet are wide. If you are advance, choose heavier weights, maybe ten, twelve or even fifteen pound dumbbells, and keep your feet closer together for more core engagement.

The stability ball is one of the best tools you can have for your exercise routine. When you choose a ball you will want the circumference to match your body size. The taller and heavier you are, the bigger the ball. Generally speaking the rule of thumb is that those 5’4” and under use the smaller balls and those taller choose the larger balls. (Given the choice of two). But test it out before grabbing weights and starting actual movements.

Try this exercise in our workout Stability Ball Total Body Toner.

Here are the steps to performing Stability Ball Tricep Kickback:

1) Holding dumbbells, place your chest on the ball with arms draped alongside the ball and legs extended out to the floor behind you. Keep head in line with your spine.

2) Pull your elbow up to a 90 degree angle for start position.

3) Press dumbbells back to lengthen arms, squeezing triceps.

4) Release dumbbells back down to start position.

Targets: triceps, core


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