Dumbbell Kickbacks on Exercise Ball

Setup

1. 01Kneel behind a stability ball and drape the chest and stomach over it.
2. 02Hold a dumbbell in each hand with the toes braced on the floor.
3. 03Pull both upper arms up to your sides, parallel to the floor.
4. 04Set a long neutral neck looking just ahead of the ball.

Execution

1. 01Extend both elbows until the arms are fully straight behind you.
2. 02Hold the lockout squeeze for a beat.
3. 03Lower the forearms under control back to 90 degrees.
4. 04Keep the chest heavy on the ball throughout.

Checkpoints

• -Upper arms stay pinned high beside the torso.
• -The ball stays still under the chest.
• -Full elbow lockout on every rep.
• -No lower back arching to lift the arms higher.

Common mistakes

• -Letting the elbows drop so lockout carries no tension.
• -Rocking on the ball to swing the dumbbells back.
• -Craning the neck up to look forward.
• -Going heavier than the strict lockout allows.