Exercise guide
Weighted Plate Pullover On Stability Ball
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
This variation challenges upper body hypertrophy while demanding significant core stability, effectively targeting the lats and chest while the unstable surface forces the abs and glutes to work as stabilizers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the stability ball and walk your feet forward until your upper back and shoulders are resting firmly on the center of the ball.
- Drive through your heels to bridge your hips up until your torso is parallel to the floor, feet shoulder-width apart.
- Grip the weight plate on opposite sides and hold it directly over your chest with your arms extended and a slight bend in the elbows.
How to do it
- Inhale and slowly lower the plate behind your head in a controlled arc, keeping your elbow angle fixed throughout the movement.
- Lower the weight until your upper arms are roughly in line with your ears or you feel a deep stretch in your lats.
- Exhale and engage your lats and pectorals to pull the plate back to the starting position over your chest.
- Maintain a slow 3-second eccentric (lowering) phase to maximize time under tension and stability.
Form checklist
- Keep your glutes squeezed and hips high to maintain a flat, bridge-like torso.
- Ensure the movement occurs only at the shoulder joint; do not turn this into a tricep extension.
- Keep your ribs tucked and core braced to prevent your lower back from arching as the weight goes overhead.
- Maintain a consistent, slight bend in the elbows to protect the joint and engage the serratus.
Pro tips
- Focus on 'pulling with your elbows' rather than your hands to better isolate the lats and chest.
- Pause for one second at the bottom of the movement to emphasize the weighted stretch, which is a potent stimulus for muscle growth.
Make it harder
- Narrow your stance by bringing your feet together to significantly increase the balance challenge for your core.
- Add a 'dead-stop' at the bottom of each rep to remove momentum and force the muscles to work harder from a stretched position.
Frequently asked
- What muscles does the weighted plate pullover on stability ball work?
- The weighted plate pullover on stability ball primarily targets the lats and pectorals, and also works the abs, deltoids, serratus anterior, and triceps as secondary muscles.
- What equipment do you need for the weighted plate pullover on stability ball?
- The weighted plate pullover on stability ball uses weight plate.
- Is the weighted plate pullover on stability ball good for beginners?
- The weighted plate pullover on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.