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Dumbbell Pullover on Stability Ball
Dumbbell pullover on a stability ball that targets lats and chest while engaging core for stability; builds upper body strength, muscular definition, and shoulder mobility.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Chest
Secondary Muscles
Obliques, Triceps, Lower Back, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Chest
8/10Mid Chest
Abs
7/10Rectus Abdominis, Transverse Abdominis
Shoulders
6/10Rear Delts
Obliques
5/10External Obliques
Triceps
4/10Long Head
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Sit on stability ball with feet flat, hold dumbbell with both hands above chest, walk feet forward to support upper back on ball in bridge position with hips lifted.
- Extend arms straight above chest with slight elbow bend.
- Slowly lower dumbbell in arc behind head until stretch in chest and lats.
- Keep core engaged and back flat on ball.
- Pull dumbbell back over chest using lats and chest.
- Squeeze at top and repeat.
- Maintain bridge throughout.
Coaching Tips
Form Cues
- Core tight
- Slight elbow bend
- Controlled arc motion
- Hips elevated
- Shoulders retracted
Breathing
Inhale during lowering phase, exhale as you pull the dumbbell back up; brace core continuously.
Tempo
3-1-2
Range of Motion
Lower dumbbell until arms are near parallel to torso or slight stretch felt in chest and lats, without excessive lower back arch; return to arms perpendicular to body above chest.
Safety
Safety Notes
- Start with light weight to master stability
- Avoid if shoulder impingement present
- Do not lower if it causes discomfort or back strain
- Secure grip on dumbbell overhead
- Engage core to protect spine
Spotting
Spotter can assist by supporting dumbbell during lowering if needed; not typically required but use safeties for heavy loads.
Common Mistakes
- Arching lower back
- Using momentum
- Locking elbows
- Dropping hips
- Overextending behind head
When to Avoid
- Shoulder instability
- Lower back pain
- Recent shoulder injury
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Thoracic extension
Build Up First
- Basic core stability
- Familiarity with pullover movement
- Ability to maintain bridge on ball
Also known as
Stability Ball Dumbbell Pullover, Swiss Ball Pullover, Dumbbell Stability Ball Pullover
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