Chest Exercise · Dumbbell
Dumbbell One Arm Pullover On Exercise Ball
A single-arm pullover on a stability ball combines a deep chest-and-lat stretch with a genuine anti-rotation core challenge, since only one side is loaded at a time. The extended range through the shoulder is where this exercise does its main work, more than the ball itself. Keep the weight light — the shoulder is in a stretched, vulnerable position through much of the rep.
Go to the movement stepsAlso known as: Db One Arm Pullover On Exercise Ball, Dumbell One Arm Pullover On Exercise Ball
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell One Arm Pullover On Exercise Ball
- Sit on an exercise ball with your feet planted on the floor and your knees bent to roughly 90 degrees.
- Hold a dumbbell with one hand and press your arm straight up above your chest.
- Lower the dumbbell behind your head under control while keeping your arm straight.
- Hold briefly, then raise the dumbbell back to the start.
- Continue for the target number of reps, then switch arms.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell One Arm Pullover On Exercise Ball mainly targets your Pectorals, with your Triceps helping support the movement, along with your Latissimus Dorsi, Rhomboids.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Dumbbell One Arm Pullover On Exercise Ball work?
- The Dumbbell One Arm Pullover On Exercise Ball mainly works your pectorals. It also helps strengthen your triceps and latissimus dorsi, rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell One Arm Pullover On Exercise Ball?
- You do the Dumbbell One Arm Pullover On Exercise Ball with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell One Arm Pullover On Exercise Ball?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell One Arm Pullover On Exercise Ball?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.