PlanWorkouts

Exercise 1284 · REF iK59oEA

Dumbbell Lying Pullover On Exercise Ball exercise animation

Dumbbell Lying Pullover On Exercise Ball

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Doing a pullover on a stability ball instead of a flat bench lets the hips drop slightly below the shoulders, which can deepen the stretch through the chest and lats at the bottom of the movement. That added range is the main advantage over a bench version. Keep the core engaged to stay balanced on the ball — it adds a stability challenge on top of the usual pullover stretch.

How to Do the Dumbbell Lying Pullover On Exercise Ball

  1. Sit on an exercise ball and roll forward until your upper back is resting on the ball.
  2. Hold a dumbbell with both hands and extend your arms straight up over your chest.
  3. Slowly lower the dumbbell behind your head while keeping your arms straight.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Lying Pullover On Exercise Ball primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Back.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Lying Pullover On Exercise Ball work?
The Dumbbell Lying Pullover On Exercise Ball primarily targets the pectorals, with the triceps and shoulders, back assisting.
What equipment do I need for the Dumbbell Lying Pullover On Exercise Ball?
The Dumbbell Lying Pullover On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Pullover On Exercise Ball?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.