Dumbbell 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 firmly supported by the ball.
2. Lift your hips into a bridge position so your torso is parallel to the floor, with knees bent at 90 degrees and feet hip-width apart.
3. Grasp one end of a dumbbell with both hands using a 'diamond' grip (palms against the underside of the weight plate).
4. Extend your arms directly above your chest, maintaining a slight bend in the elbows.

How to do it

1. Inhale deeply and slowly lower the dumbbell in a controlled arc behind your head until your upper arms are in line with your torso.
2. Maintain the slight bend in your elbows throughout the descent to emphasize the stretch in the lats and chest.
3. Exhale and use your lats and pectorals to pull the weight back to the starting position over your chest.
4. Follow a 3-1-1-0 tempo: 3 seconds down, 1-second stretch at the bottom, 1 second up.

Form checklist

• Keep your hips elevated in a bridge to maintain a flat torso and engage the glutes.
• Avoid excessive arching of the lower back as the weight moves behind your head.
• Ensure the movement occurs only at the shoulder joint; do not turn this into a tricep extension.
• Keep your neck neutral by resting the base of your skull comfortably on the ball.

Pro tips

• Focus on 'driving your elbows' toward your hips during the upward phase to maximize lat recruitment.
• Squeeze the dumbbell hard between your palms to increase pectoral fiber recruitment at the top of the movement.

Make it harder

• Perform the movement with a slower 5-second eccentric (lowering) phase to increase time under tension.
• Narrow your stance on the floor to further challenge your core and rotational stability on the ball.

Frequently asked

What muscles does the dumbbell pullover on exercise ball work?

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

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

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

Is the dumbbell pullover on exercise ball good for beginners?

The dumbbell 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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