PlanWorkouts

Exercise 1295 · REF FSD6PGL

Dumbbell Pullover On Exercise Ball exercise animation

Dumbbell Pullover On Exercise Ball

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Doing a pullover with the upper back supported on a stability ball instead of a flat bench allows the hips to sit lower, which can deepen the stretch through the chest and lats at the bottom of the rep. That added range is the main reason to choose the ball over a bench. Keep the core engaged to stay stable — a mild balance demand comes along with the extra stretch.

How to Do the Dumbbell Pullover On Exercise Ball

  1. Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended.
  2. Slowly lower the dumbbell behind your head while keeping your arms straight.
  3. Pause for a moment, then raise the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

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

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