Dumbbell Lying Pullover on Exercise Ball

Dumbbell Lying Pullover on Exercise Ball

The Dumbbell Lying Pullover on Exercise Ball is a challenging exercise that targets multiple muscle groups in your upper body, including your chest, back, and shoulders. This exercise is performed by lying with your upper back and head supported by an exercise ball and holding a dumbbell with both hands above your chest. The exercise ball adds an element of instability, engaging your core muscles for added balance and strength. By performing the Dumbbell Lying Pullover on Exercise Ball, you can improve your upper body strength, increase shoulder stability, and improve your posture. This exercise primarily targets the muscles in your chest, specifically the pectoralis major and minor, as well as the latissimus dorsi in your back. Additionally, it engages your triceps, deltoids, and core muscles for stability and balance. To maximize the benefits of this exercise, it's important to maintain proper form and technique. Start with a weight that challenges you but still allows you to maintain control throughout the movement. Focus on a slow and controlled motion, keeping your core engaged and your back supported by the exercise ball. Be mindful of any discomfort or pain, making adjustments as necessary to avoid strain on your joints and muscles. Incorporating the Dumbbell Lying Pullover on Exercise Ball into your upper body workout routine can be an effective way to build strength and improve muscle definition. However, it's always important to listen to your body, progress at your own pace, and consult with a fitness professional if you have any concerns or questions. So grab a dumbbell, find an exercise ball, and give this challenging exercise a try to take your upper body workout to the next level!


  • Start by sitting on an exercise ball with a dumbbell in your hands, placing your feet flat on the floor.
  • Slowly walk your feet forward and roll your back onto the exercise ball until your head, neck, and upper back are supported by the ball.
  • Extend your arms above your chest, keeping a slight bend in your elbows, and hold the dumbbell with an overhand grip.
  • While maintaining a slight bend in your elbows, slowly lower the dumbbell behind your head by flexing your shoulders.
  • Continue lowering the dumbbell until you feel a stretch in your chest and shoulders, making sure to keep your core engaged and your lower back pressed against the ball.
  • Pause for a moment at the bottom position, and then exhale as you bring the dumbbell back to the starting position by extending your shoulders.
  • Repeat for the desired number of repetitions, focusing on maintaining control and proper form throughout the movement.
  • Once you have completed your set, carefully roll your back off the exercise ball and return to a seated position.

Tips & Tricks

  • 1. Focus on maintaining a stable position on the exercise ball throughout the movement to engage your core muscles.
  • 2. Use a weight that challenges your muscles without compromising your form. Start with lighter dumbbells and gradually increase the weight as you get stronger.
  • 3. Keep your arms slightly bent to avoid strain on your elbow joints.
  • 4. Control the movement by exhaling as you pull the dumbbell over your chest and inhaling as you return to the starting position.
  • 5. Engage your chest muscles by squeezing them at the top of the movement.
  • 6. To maximize the benefits, perform the exercise in a slow and controlled manner, rather than rushing through the repetitions.
  • 7. Pay attention to your body alignment throughout the exercise. Keep your head, neck, and spine in a neutral position.
  • 8. Incorporate this exercise into your upper body workout routine to target your chest, shoulders, and upper back muscles.
  • 9. Gradually increase the number of repetitions and sets as your fitness level improves.
  • 10. Incorporate other dumbbell exercises, such as dumbbell bench press or dumbbell flyes, to further strengthen your chest muscles.


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