Dumbbell Lying Pullover On Exercise Ball

Muscles worked

Setup

1. Sit on the stability ball and walk your feet forward until your upper back and shoulders are centered on the ball.
2. Position your feet hip-width apart and drive through your heels to bridge your hips up until your torso is parallel to the floor.
3. Hold a single dumbbell with both hands using a 'diamond' grip (palms against the underside of the top plate) directly over your chest with arms extended.

How to do it

1. Inhale and slowly lower the dumbbell in a controlled arc behind your head until your upper arms are in line with your torso.
2. Maintain a slight, fixed bend in your elbows throughout the entire range of motion.
3. Exhale and use your lats and chest to pull the weight back to the starting position directly above your chest.
4. Maintain a steady 3-second eccentric (lowering) phase and a 1-second concentric (lifting) phase.

Form checklist

• Keep your glutes squeezed and hips high to maintain a flat tabletop position.
• Avoid 'flaring' the ribs; keep your core braced to prevent excessive lower back arching.
• Ensure the movement occurs only at the shoulder joint, not the elbows.
• Keep your neck neutral by looking straight up at the ceiling.

Pro tips

• Think about 'driving your elbows toward your hips' during the upward phase to maximize lat recruitment.
• Focus on the deep stretch in your ribcage at the bottom of the movement to engage the serratus anterior.
• Squeeze the dumbbell hard between your palms to increase pectoral activation.

Make it harder

• Narrow your stance or lift one foot slightly off the ground to further challenge core stability.
• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension in the stretched position.

Frequently asked

What muscles does the dumbbell lying pullover on exercise ball work?

The dumbbell lying pullover on exercise ball primarily targets the lats and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying pullover on exercise ball?

The dumbbell lying pullover on exercise ball uses dumbbell and stability ball.

Is the dumbbell lying pullover on exercise ball good for beginners?

The dumbbell lying pullover on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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