Dumbbell Pullover On Stability Ball
Overview
How to do it
- 1
Choose a moderate-weight dumbbell that you can move with control.
- 2
Sit on a stability ball, then walk your feet forward slowly until your upper back and shoulders are supported and your hips rise into a bridge position.
- 3
Grip the dumbbell with both hands and hold it straight above your chest with your arms extended.
- 4
With a small bend in your elbows, lower the dumbbell behind your head slowly and under control.
- 5
Bring the dumbbell down until your arms line up with your ears, or stop when you feel a comfortable stretch in your chest and lats.
- 6
Use your chest and back muscles to return the dumbbell to the starting position.
- 7
Perform 10–15 reps, and keep your movement controlled while breathing steadily the entire time.
Form tips & common mistakes
Hold your hips up in a bridge position so your core stays active.
Do not bend your elbows too much, or the exercise turns into a triceps extension instead of a pullover.
Work through a full range of motion, but do not let the dumbbell drop too far if it creates unnecessary shoulder strain.
Keep your spine neutral and brace your core to stay stable.
Stay in control of the weight from start to finish so momentum does not take over.
Muscles worked
Pectoralis Major، Sternal
Latissimus Dorsi، Posterior Deltoid، Teres Major، Triceps (Long Head)، Pectoralis Minor، Rhomboids، Serratus Anterior، Levator Scapulae
Wrist Flexors، Triceps Brachii، Pectoralis Major، Clavicular، Anterior Deltoid
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
