Dumbbell One Arm Pullover On Exercise Ball

Also known as: one arm dumbbell pullover on exercise ball

Advanced

Pectorals

Dumbbell

Chasing chest thickness through a full range? Dumbbell One Arm Pullover On Exercise Ball uses independent dumbbell loading to get there.

How to do Dumbbell One Arm Pullover On Exercise Ball

Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
Hold a dumbbell with one hand and extend your arm straight up above your chest.
Slowly lower the dumbbell behind your head while keeping your arm straight.
Pause for a moment, then raise the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell One Arm Pullover On Exercise Ball Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell One Arm Pullover On Exercise Ball Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Dumbbell One Arm Pullover On Exercise Ball

Easier progression

Dumbbell One Leg Fly On Exercise Ball

Swap Dumbbell One Arm Pullover On Exercise Ball For

Raise Single Arm Push-up

Barbell Reverse Grip Incline Bench Press

Kettlebell Plyo Push-up

Dumbbell One Arm Pullover On Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell One Arm Pullover On Exercise Ball?

Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. Hold a dumbbell with one hand and extend your arm straight up above your chest. Slowly lower the dumbbell behind your head while keeping your arm straight. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell One Arm Pullover On Exercise Ball work?

The Dumbbell One Arm Pullover On Exercise Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell One Arm Pullover On Exercise Ball should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Pullover On Exercise Ball good for beginners?

Not usually. The Dumbbell One Arm Pullover On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell One Arm Pullover On Exercise Ball?

Try the Raise Single Arm Push-up, Barbell Reverse Grip Incline Bench Press or the Kettlebell Plyo Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Pullover On Exercise Ball the same as the one arm dumbbell pullover on exercise ball?

Yes. The Dumbbell One Arm Pullover On Exercise Ball is also commonly called the one arm dumbbell pullover on exercise ball. Different gyms and training programs label it differently, but "one arm dumbbell pullover on exercise ball" refer to this same movement.