Dumbbell Pullover Hip Extension on Stability ball
Expert Advice
Coordinate your breathing with the movement, inhaling as you extend the hips and lower the dumbbell, and exhaling as you return to the starting position.
How-to-do Steps
- Lie on a stability ball with your upper back and shoulders supported, holding a dumbbell with both hands above your chest.
- Drop your hips towards the floor as you lower the dumbbell over and beyond your head.
- As you bring the dumbbell back to the starting position, lift your hips to return to a straight line with your body.
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Muscles Worked
Dumbbell Pullover Hip Extension on Stability ball primarily targets the Glutes, Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Chest20%
Secondary
Shoulders15%
Hamstrings15%
Lats10%
Traps10%
Triceps10%
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 Pullover Hip Extension on Stability ball work?
Dumbbell Pullover Hip Extension on Stability ball primarily targets the Glutes, Chest. Secondary muscles involved include Shoulders, Hamstrings, Lats, Traps, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Pullover Hip Extension 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 Pullover Hip Extension on Stability ball suitable for beginners?
Dumbbell Pullover Hip Extension 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.
