PlanWorkouts

Exercise 1291 · REF bQHPBU3

Dumbbell One Arm Pullover On Exercise Ball exercise animation

Dumbbell One Arm Pullover On Exercise Ball

Category
Chest
Equipment
Dumbbell
Target
Pectorals

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.

How to Do the Dumbbell One Arm Pullover On Exercise Ball

  1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell with one hand and extend your arm straight up above your chest.
  3. Slowly lower the dumbbell behind your head while keeping your arm straight.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell One Arm Pullover On Exercise Ball primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Latissimus Dorsi, Rhomboids.

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 One Arm Pullover On Exercise Ball work?
The Dumbbell One Arm Pullover On Exercise Ball primarily targets the pectorals, with the triceps and latissimus dorsi, rhomboids assisting.
What equipment do I need for the Dumbbell One Arm Pullover On Exercise Ball?
The Dumbbell One Arm Pullover On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm 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.