Dumbbell Pullover Hip Extension on Exercise Ball
Description
The dumbbell pullover hip extension on exercise ball combines a pullover with a glute bridge on a stability ball. The lifter lies on the ball, performs a pullover, and drops the hips to add a hip extension. The combo trains the lats, glutes, and core in a brutal full body move.
Muscle Group
Equipment Required
Dumbbell Pullover Hip Extension on Exercise Ball Instructions
- Sit on a stability ball and walk the feet out so the upper back rests on the ball.
- Hold a dumbbell vertically with both hands cupped under the top plate.
- Press the dumbbell up over the chest.
- Drop the hips down toward the floor.
- Lower the dumbbell back overhead with arms slightly bent.
- Drive the hips up into a glute bridge as you pull the dumbbell back over the chest.
- Squeeze the lats and glutes at the top.
- Lower the hips and dumbbell together for the next rep.
Dumbbell Pullover Hip Extension on Exercise Ball Form & Visual
Dumbbell Pullover Hip Extension on Exercise Ball Benefits
- Brutal full body builder
- Strong lat builder
- Trains the glutes
- Adds core challenge
- Strong dumbbell move
- Useful functional pattern
Dumbbell Pullover Hip Extension on Exercise Ball Muscles Worked
- Latissimus dorsi
- Gluteus maximus
- Pectoralis major
- Core
Dumbbell Pullover Hip Extension on Exercise Ball Variations & Alternatives
- DB Pullover
- Glute Bridge
- Hip Thrust
- Hollow Hold
