Chest Exercise · Dumbbell

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Dumbbell Pullover Hip Extension On Exercise Ball

This combines a chest-and-lat pullover with a hip extension, using the exercise ball to support the upper back while the hips rise and fall. It ends up training the chest and glutes together in a single continuous movement, an unusual pairing that works well as an efficient superset packed into one exercise. Keep the core braced throughout — the hip extension portion demands as much control as the pullover itself.

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Also known as: Db Pullover Hip Extension On Exercise Ball, Dumbell Pullover Hip Extension On Exercise Ball

Category

Chest

Equipment

Dumbbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Pullover Hip Extension On Exercise Ball

1. Sit on an exercise ball with your feet planted on the floor and the dumbbell resting on your thighs.
2. Walk your feet forward gradually, rolling the ball down your back until your head, neck, and upper back are supported on it.
3. Grip the dumbbell with both hands and press your arms straight up over your chest, keeping a slight bend in the elbows.
4. Lower the dumbbell behind your head, keeping your arms straight and under control.
5. Hold briefly, then raise the dumbbell back to the start.
6. While keeping your arms extended, lift your hips off the floor, squeezing your glutes and bracing your core.
7. Lower your hips back down to the start.
8. Execute the desired number of reps with smooth cadence and consistent focus on the pectorals.

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.

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 Pullover Hip Extension On Exercise Ball mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders, Core.

More Chest Exercises

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

More Pectorals Exercises

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

FAQ

What muscles does the Dumbbell Pullover Hip Extension On Exercise Ball work?

The Dumbbell Pullover Hip Extension On Exercise Ball mainly works your pectorals. It also helps strengthen your triceps and shoulders, core. 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 Pullover Hip Extension On Exercise Ball?

You do the Dumbbell Pullover Hip Extension 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 Pullover Hip Extension 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 Pullover Hip Extension 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.