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Dumbbell One Arm Pullover on Exercise Ball

Dumbbell One Arm Pullover on Exercise Ball

The Dumbbell One Arm Pullover on Exercise Ball is a powerful upper body exercise that targets multiple muscles in your back, chest, and shoulders. This exercise combines the benefits of pullovers and stability ball workouts, making it an excellent choice for those looking to challenge their core and improve their functional strength. To perform this exercise, you will need a set of dumbbells and an exercise ball. The stability ball adds an unstable surface that engages your core muscles as you perform the pullover movement. Begin by sitting on the exercise ball with your feet firmly planted on the ground. Hold a dumbbell with one hand and extend your arm straight above your shoulder, keeping a slight bend in your elbow. Next, lower the dumbbell behind your head and let your arm fully extend, feeling a stretch in your chest and shoulders. Be sure to keep your core engaged and your lower back supported by the exercise ball throughout the movement. Slowly raise the dumbbell back to the starting position by contracting your back muscles and bringing your arm back over your head. The Dumbbell One Arm Pullover on Exercise Ball offers a variety of benefits. First and foremost, it strengthens your latissimus dorsi, the large muscles in your back responsible for pulling movements. Additionally, this exercise targets your pectoralis major, the muscles in your chest, as well as your anterior deltoids in your shoulders. By incorporating the exercise ball, your core stability is challenged, which helps improve your overall balance and body control. This exercise also requires good scapular stability as you move the weight overhead, leading to better posture and reduced risk of upper back pain. To maximize the effectiveness of this exercise, choose a dumbbell weight that allows you to perform 8-12 repetitions with proper form and control. Remember to breathe throughout the movement, exhaling as you raise the weight and inhaling as you lower it. Incorporating the Dumbbell One Arm Pullover on Exercise Ball into your workout routine will contribute to a stronger, more balanced upper body. As with any exercise, proper form is essential to prevent injury, so be sure to start with lighter weights and gradually increase as your strength improves. Stay consistent, listen to your body, and enjoy the benefits of this challenging exercise!


  • Lie face-up on an exercise ball, with your head and upper back supported on the ball.
  • Hold a dumbbell with one hand and extend your arm straight up above your shoulder.
  • Slowly lower the dumbbell behind your head, keeping your arm straight and maintaining control.
  • Stop when your arm is at a 90-degree angle, or when you feel a stretch in your chest.
  • Return to the starting position by lifting the dumbbell back up above your shoulder.
  • Repeat for the desired number of repetitions and sets, then switch to the other arm.
  • Keep your core engaged and maintain stability on the exercise ball throughout the exercise.
  • Use a weight that challenges you without compromising proper form.

Tips & Tricks

  • Focus on maintaining stability through your core while performing the exercise.
  • Start with a light weight dumbbell and gradually increase the weight as you progress.
  • Engage your lat muscles by squeezing your shoulder blades together at the top of the movement.
  • Keep your arm slightly bent to avoid strain on the elbow joint.
  • Control the movement and avoid using momentum to lift the dumbbell.
  • Breathe out as you lift the dumbbell up and breathe in as you lower it down.
  • Make sure the exercise ball is properly inflated and provides enough stability.
  • Perform a thorough warm-up before attempting this exercise to prepare your muscles and joints.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Consult with a professional trainer or fitness expert to ensure proper form and technique.

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