Dumbbell Pullover On Exercise Ball

Beginner

Pectorals

Dumbbell

The point of Dumbbell Pullover On Exercise Ball is pressing power across the chest; independent dumbbell loading is how it gets there.

How to do Dumbbell Pullover On Exercise Ball

Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended.
Slowly lower the dumbbell behind your head while keeping your arms straight.
Pause for a moment, then raise the dumbbell back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises Dumbbell Chest Exercises All Dumbbell Exercises

Dumbbell Pullover On Exercise Ball Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Pullover On Exercise Ball Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Dumbbell Pullover On Exercise Ball

Harder progression

Cable Standing Up Straight Crossovers

Swap Dumbbell Pullover On Exercise Ball For

Lever Chest Press

Cable Crossover

Push-Up

Dumbbell Pullover On Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell Pullover On Exercise Ball?

Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended. Slowly lower the dumbbell behind your head while keeping your arms straight. Pause for a moment, then raise the dumbbell back to the starting position. 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 On Exercise Ball work?

The Dumbbell 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 Pullover On Exercise Ball should I do?

For muscle growth: 3 sets of 10-12 reps with 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 On Exercise Ball good for beginners?

Yes. The Dumbbell Pullover On Exercise Ball is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

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

Try the Lever Chest Press, Cable Crossover or the Push-Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.