- Start with a dumbbell in one hand and your palm facing your torso, reach the other arm out in front straight forward placing the arm on the top center of the exercise ball. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arm should be close to your torso and parallel to the floor. Your forearm should be pointed towards the floor as you hold the weight. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position. The shoulder and core of the opposite arm remain stable and engaged while the other arm performs the kickback.
- Step the foot of the weighted arm back to a “split stance” with a bend at the knees, and the hips pulled back to maintain the flat back.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weight until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbell back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
