Alternating dumbbell kickback on ball prone


General Guidelines:

  • Start off by holding dumbbells in your hands and laying so that the middle of your stomach is on the stability ball, in a prone position.


  • The starting position of this exercise will have your arms in 90 degree angles and your arms will be tucked in to your sides.

How to Do:

  1. From that position, with your palms facing your body, kick back one of your arms so that it straightens behind your body.
  2. When your arm is extended backward it should be straight and almost in line with your body.
  3. Control the movement and reverse the process so that your arm returns to the initial starting position of a 90 degree angle.  
  4. That is one repetition. When all repetitions are complete on one side, switch to your other arm.


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