Stability Ball Pullover – Dumbbell

  1. Select an appropriate weight dumbbell and a stability ball.
  2. Sit on the stability ball and place the dumbbell on your lap.
  3. Roll down the ball until your upper back and shoulders are supported by it, keeping your hips lifted, your body in a straight line, and your feet flat on the ground.
  4. Hold the dumbbell over your chest with both hands, gripping one end of the dumbbell while the other end points towards your chest. This is your starting position.
  5. Slowly lower the dumbbell in an arc behind your head, keeping your arms mostly straight, but slightly bent, throughout.
  6. Stretch your arms back as far as comfortably possible while maintaining control of the weight.
  7. Bring the dumbbell back up over your chest along the same arc.
  8. Repeat for the desired number of repetitions.

Primary Muscles

  • Chest
  • Lat

Secondary Muscles

  • Abdominal
  • Tricep

Results

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Date Reps Resis. RPE

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