Description
A strength exercise targeting the lats and triceps by pulling a dumbbell over the chest while lying on an exercise ball.
How to Do Dumbbell One Arm Pullover on Exercise Ball
- 1Setup
Lie supine on an exercise ball with your upper back supported, feet flat on the floor shoulder-width apart, and hips elevated to create a straight line from knees to shoulders.
- 2Setup
Hold one dumbbell with an overhand grip in one hand, extending your arm straight up over your chest with a slight bend in the elbow; your other arm can be extended out for balance.
- 3
Inhale deeply as you slowly lower the dumbbell in an arc motion overhead until your upper arm is parallel with your torso or you feel a deep stretch in your chest and lats.
- 4
Exhale and engage your chest muscles to pull the dumbbell back up in the same arc motion to the starting position directly over your chest.
- 5
Maintain a stable core throughout the movement, keeping your hips elevated and avoiding any rocking or twisting on the exercise ball.
Tips
- Focus on initiating the movement with your chest muscles, visualizing them pulling the dumbbell back over your body, rather than relying solely on your arms or shoulders.
- Keep your core tight and glutes squeezed to maintain hip elevation and stability on the exercise ball, preventing your hips from dropping during the movement.
- Control the eccentric (lowering) phase of the exercise, taking 2-3 seconds to lower the dumbbell to maximize muscle tension and stretch.
- Maintain a slight, consistent bend in your elbow throughout the entire range of motion to protect the joint and keep tension on the target muscles.
Common Mistakes
- ×Arching the lower back excessively: Actively engage your glutes and core to keep your hips elevated and maintain a neutral spine on the exercise ball.
- ×Losing core stability and rocking on the ball: Keep your feet firmly planted and focus on a strong abdominal brace to minimize movement on the unstable surface.
- ×Lowering the dumbbell too far or too fast: Control the descent to a point where you feel a stretch without discomfort, ensuring you can smoothly reverse the motion using your chest.
Variations
Dumbbell Straight Arm Pullover
Perform the Dumbbell Straight Arm Pullover to effectively target your chest and lats, enhancing both muscle development and shoulder mobility.
Dumbbell Pullover on Exercise Ball
Build a strong chest and back with the dumbbell pullover on an exercise ball. This exercise enhances core stability while targeting your pectorals and
Dumbbell One Arm Press on Exercise Ball
Challenge your chest, shoulders, and triceps with the one-arm dumbbell press on an exercise ball.
Dumbbell Lying Pullover on Exercise Ball
Strengthen your chest and lats with the dumbbell lying pullover on an exercise ball.
Related Exercises
Dumbbell Straight Arm Pullover (with hanging band technique)
Strengthen your chest and lats with the Dumbbell Straight Arm Pullover, enhanced by a hanging band for improved stability and muscle activation.
Dumbbell Straight Arm Pullover (knees at 90 degrees)
Strengthen your chest and lats with the dumbbell straight arm pullover. Lie on your back, extend a dumbbell behind your head, and pull it over your chest
Dumbbell Single Arm Alternate Decline Bench Press
Strengthen your lower chest with the Dumbbell Single Arm Alternate Decline Bench Press.
Dumbbell One Arm Decline Chest Press
Target your lower chest with the Dumbbell One-Arm Decline Chest Press. Build strength and definition by isolating each side of your chest.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Dumbbell One Arm Pullover on Exercise Ball in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free