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Exercise 1294 · REF lI7easp

Dumbbell Pullover Hip Extension On Exercise Ball exercise animation

Dumbbell Pullover Hip Extension On Exercise Ball

Category
Chest
Equipment
Dumbbell
Target
Pectorals

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.

How to Do the Dumbbell Pullover Hip Extension On Exercise Ball

  1. Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
  2. Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
  3. Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
  4. Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
  5. Pause for a moment, then raise the dumbbell back to the starting position.
  6. While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
  7. Lower your hips back down to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

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

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