Exercise Ball Dumbbell Pullover
Strengthen your chest, back, and core! This exercise ball dumbbell pullover enhances stability while targeting key muscle groups.
The Exercise Ball Dumbbell Pullover is a compound exercise that mainly works the back and chest, with help from the triceps and traps. You'll need: exercise ball or dumbbells.
Required Equipment
Exercise Ball Dumbbell Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Mid Traps (trapezius, middle fibers)
Exercise Ball Dumbbell Pullover Variations and Alternatives
How to do the Exercise Ball Dumbbell Pullover
Start by sitting on an exercise ball with a dumbbell in both hands. Slowly walk your feet forward and roll down until your upper back and shoulders are on the ball. Your body should be in a bridge position, with your hips lifted and aligned with your torso.
Hold the dumbbell with both hands straight above your chest, palms facing towards each other.
Keeping your arms slightly bent and your hips raised, slowly lower the dumbbell over and beyond your head until you feel a stretch in your chest and lats.
Bring the dumbbell back to the starting position in a smooth, controlled motion while keeping your core engaged and hips lifted.
Repeat for the desired number of reps and sets, ensuring to maintain proper form and controlled breathing throughout the exercise.
Exercise Ball Dumbbell Pullover FAQs
What muscles does the Exercise Ball Dumbbell Pullover work?
The Exercise Ball Dumbbell Pullover mainly works the back and chest, with help from the triceps and traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Exercise Ball Dumbbell Pullover?
Exercise ball or dumbbells.
Is the Exercise Ball Dumbbell Pullover a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Exercise Ball Dumbbell Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Exercise Ball Dumbbell Pullover variations and alternatives?
Similar exercises include the Barbell Arm Bent Pullover, Barbell Pullover, Behind-Head Ball Slam and Dumbbell Incline Pullover.
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