Ball Single Arm Tricep Kickback


  • Lay with your chest on the ball, knees on the floor, and one arm on the floor for support.
  • Hold the dumbbell in the other hand with the palm of your hand facing the ball. Keep your upper arm parallel to the ground.
  • Slowly extend your arm behind you, keeping your elbow stationary.
  • Hold for 1 second, contracting the triceps muscles.
  • Slowly return to the starting position.


  • Do not lift your shoulder as you are extending your arm out.
Primary muscles Triceps
Secondary muscles Posterior delts