Dumbbell Pullover Hip Extension On Exercise Ball

Muscles worked

Setup

1. Sit on the stability ball and walk your feet forward until your head, neck, and upper shoulders are comfortably supported by the ball.
2. Hold a single dumbbell with both hands using a diamond grip (palms against the underside of the top plate) directly over your chest.
3. Position your feet hip-width apart with knees bent at 90 degrees, lifting your hips until your torso is parallel to the floor.

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. Exhale as you pull the dumbbell back to the starting position over your chest, focusing on using your lats and chest to drive the movement.
3. Maintain a rigid bridge throughout the movement, squeezing your glutes and hamstrings to keep your hips from sagging.
4. Follow a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your core braced and ribs tucked to prevent excessive arching of the lower back.
• Maintain a slight, fixed bend in the elbows throughout the entire range of motion.
• Ensure your feet remain flat on the floor to provide a stable base.
• Keep your hips elevated and level with your knees and shoulders at all times.

Pro tips

• Think about 'pulling through the elbows' to maximize lat recruitment rather than just moving the weight with your hands.
• Focus on the deep stretch in your lats at the bottom of the movement while keeping your glutes squeezed to resist the weight's leverage.

Make it harder

• Narrow your stance to a single-leg bridge to significantly increase the rotational stability demand on your core.
• Pause for 3 seconds at the bottom of the pullover to increase time under tension in the lengthened position.

Frequently asked

What muscles does the dumbbell pullover hip extension on exercise ball work?

The dumbbell pullover hip extension on exercise ball primarily targets the lats and pectorals, and also works the abs, deltoids, erector spinae, and serratus anterior as secondary muscles.

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

The dumbbell pullover hip extension on exercise ball uses dumbbell.

Is the dumbbell pullover hip extension on exercise ball good for beginners?

The dumbbell pullover hip extension 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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