Exercise Ball Dumbbell Kickback

• An exercise ball

1. Starting Position:

• Begin by placing the exercise ball in front of you.

• Kneel on the floor and lean onto the ball with your chest and stomach.

• Position the ball under your hips and place your feet behind you for stability.

2. Grip the Dumbbells:

   • Hold one dumbbell in each hand.

   • Bend forward at the waist, keeping your back straight.

   • Your arms should hang down toward the ground at your sides.

3. Positioning:

   • Ensure your knees are on the floor and your toes are tucked under for better balance.

   • Keep your core engaged to support your back and maintain stability.

4. Movement:

   • Start by bending your elbows at a 90-degree angle, pulling the dumbbells up towards the sides of your chest.

   • From this position, extend your arms straight back behind you while keeping your elbows close to your body.

   • Squeeze your triceps at the top of the movement.

5. Return to Start:

   • Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

   • Ensure your elbows remain stationary and close to your torso during the entire exercise.

6. Repetitions:

   • Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips for Beginners:

• Start with lighter weights to master the form before increasing the weight.

• Focus on a controlled movement, avoiding fast or jerky motions to prevent injury.

• Keep your neck in a neutral position and avoid straining as you perform the exercise.