Dumbbell One Arm Pullover on Exercise Ball
Description
The dumbbell one arm pullover on exercise ball is a unilateral pullover done with the upper back braced on a stability ball. Working one side at a time forces extra anti-rotation work from the core while loading the lats and chest.
Muscle Group
Equipment Required
Dumbbell One Arm Pullover on Exercise Ball Instructions
- Sit on the floor in front of a stability ball with a dumbbell in one hand.
- Walk the feet out and bridge the upper back onto the ball.
- Press the hips up so the torso is parallel to the floor.
- Hold the dumbbell over the chest with the working arm fully extended.
- Brace the core and keep the hips lifted throughout.
- Lower the dumbbell back behind the head with a slight elbow bend.
- Pull the dumbbell back over the chest using the lats.
- Repeat for all reps then switch sides.
Dumbbell One Arm Pullover on Exercise Ball Form & Visual
Dumbbell One Arm Pullover on Exercise Ball Benefits
- Isolates the lats one side at a time.
- Stretches the chest and serratus.
- Trains anti-rotation core stability.
- Builds the upper back and chest.
- Useful single arm accessory.
Dumbbell One Arm Pullover on Exercise Ball Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Triceps brachii
- Core
Dumbbell One Arm Pullover on Exercise Ball Variations & Alternatives
- Dumbbell Pullover
- One Arm Pullover
- Cable Pullover
- Lat Pulldown
