Dumbbell Lying Pullover on Stability ball

Expert Advice

Keep your hips lifted and engage your core to protect your lower back during the exercise.

How-to-do Steps

Lie on a stability ball with your upper back and shoulders supported, hips lifted to form a straight line with your body.
Hold a dumbbell with both hands straight above your chest.
Keeping your arms straight, lower the dumbbell back and over your head until your arms are parallel with the floor.
Bring the dumbbell back to the starting position, engaging your lats and chest.

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Muscles Worked

Dumbbell Lying Pullover on Stability ball primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Chest30%

Secondary

Shoulders20%

Lats20%

Traps15%

Triceps15%

Equipment

Dumbbell

Stability Ball

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Dumbbell Lying Pullover on Stability ball work?

Dumbbell Lying Pullover on Stability ball primarily targets the Chest. Secondary muscles involved include Shoulders, Lats, Traps, Triceps. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Lying Pullover on Stability ball?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Dumbbell Lying Pullover on Stability ball suitable for beginners?

Dumbbell Lying Pullover on Stability ball is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.