Dumbbell Pullover Hip Extension On Exercise Ball
The point of Dumbbell Pullover Hip Extension On Exercise Ball is a chest that grows from tension; independent dumbbell loading is how it gets there.
How to do Dumbbell Pullover Hip Extension On Exercise Ball
- Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- Pause for a moment, then raise the dumbbell back to the starting position.
- While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Pullover Hip Extension On Exercise Ball Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Pullover Hip Extension On Exercise Ball Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Pullover Hip Extension On Exercise Ball
Swap Dumbbell Pullover Hip Extension On Exercise Ball For
Dumbbell Pullover Hip Extension On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Pullover Hip Extension On Exercise Ball?
Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. 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 Pullover Hip Extension On Exercise Ball work?
The Dumbbell Pullover Hip Extension 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 Pullover Hip Extension On Exercise Ball should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Pullover Hip Extension On Exercise Ball good for beginners?
Not usually. The Dumbbell Pullover Hip Extension 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 Pullover Hip Extension On Exercise Ball?
Try the Machine Inner Chest Press, Band One Arm Twisting Chest Press or the Weighted Drop Push Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
