Adiletix - Dumbbell Pullover On Exercise Ball - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
Dumbbell Pullover On Exercise Ball
1 - Sit on an exercise ball holding one dumbbell with both hands, then walk your feet forward until your upper back, shoulders, and head are supported on the ball.
2 - Position your feet flat on the floor about shoulder-width apart, brace your core, and lift your hips so your torso is roughly parallel to the floor.
3 - Hold the dumbbell vertically over your chest with both hands under the top plate and your elbows slightly bent.
4 - Keeping your hips lifted and core tight, slowly lower the dumbbell back and behind your head in an arc until you feel a controlled stretch through your lats and chest.
5 - Pause briefly without letting your ribs flare or lower back arch excessively.
6 - Pull the dumbbell back over your chest using your lats and chest while maintaining the same slight bend in your elbows.
7 - Repeat for the desired number of repetitions, keeping the ball stable throughout the movement.
