Weighted Pullover (on stability ball)

Weighted Pullover (on stability ball)

The Weighted Pullover on a Stability Ball is an excellent exercise that targets several major muscle groups, including the back, chest, and shoulders. By incorporating a stability ball, it also engages the core and improves overall balance and stabilization. This compound movement is a favorite among fitness enthusiasts and athletes looking to build upper body strength and improve posture. To perform this exercise, you will need a stability ball and a dumbbell or a weight plate. Begin by sitting on the stability ball with your feet planted firmly on the ground and the dumbbell or weight plate resting on your thighs. Slowly roll your body forward, so that the stability ball moves beneath your shoulders and upper back, while keeping your head and neck supported on the ball. With a slight bend in your elbows, slowly lower the weight overhead, feeling a stretch in your chest and shoulders. Maintain a controlled movement as you bring the weight back to the starting position, engaging your back muscles to facilitate the motion. It's essential to focus on maintaining proper form throughout the exercise, ensuring that your core muscles are engaged and supporting your body on the stability ball. The Weighted Pullover on a Stability Ball offers a multitude of benefits. It can help strengthen the muscles of your upper back, which can improve posture and reduce the risk of developing rounded shoulders. This exercise also targets the chest and shoulder muscles, contributing to an overall balanced upper body strength. Remember to start with a weight that challenges your muscles but allows you to maintain proper form. As you progress, you can gradually increase the weight to continue challenging your muscles and promoting growth. Always perform this exercise in a controlled manner, emphasizing quality over quantity. Incorporating the Weighted Pullover on a Stability Ball into your workout routine can be a great way to add variety and effectiveness to your upper body training. As with any exercise, it is crucial to listen to your body and ensure that you are performing movements safely and within your limits.


  • Lie down on a stability ball with your head and upper back supported by the ball.
  • Hold a dumbbell or weight plate with both hands and extend your arms straight up towards the ceiling.
  • Lower the weight in a controlled manner behind your head while keeping your elbows slightly bent.
  • Once you feel a stretch in your chest and shoulders, pause for a moment.
  • Raise the weight back to the starting position by extending your arms overhead.
  • Repeat the movement for the desired number of repetitions.
  • Focus on engaging your core muscles to maintain stability throughout the exercise.
  • Choose a weight that challenges you, but allows you to maintain proper form.

Tips & Tricks

  • Maintain a stable and balanced position on the stability ball throughout the exercise.
  • Breathe out as you pull the weight over your head, and breathe in as you lower it.
  • Focus on engaging your chest muscles to initiate the movement, rather than using your arms or shoulders.
  • Choose an appropriate weight that challenges your muscles but allows you to maintain proper form.
  • Keep your core muscles engaged throughout the exercise to support your lower back.
  • Perform the exercise in a slow and controlled manner, avoiding any jerky movements.
  • Remember to warm up before performing weighted pullovers to prevent injury and increase flexibility.
  • Use proper grip on the weight to ensure control and stability throughout the movement.
  • Incorporate regular stretching exercises to improve flexibility and range of motion, aiding in better execution of the weighted pullover.
  • Ensure your stability ball is properly inflated, providing a stable surface to perform the exercise.


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