Back / Intermediate / Isolation (single joint)

Stability Ball Dumbbell Pullover

A pullover with the upper back supported on a stability ball, training the lats and chest through shoulder extension.

At a glance

Primary

Lats, Chest

Secondary

Triceps, Serratus anterior, Abs, Glutes

Equipment

Dumbbells, Stability ball

Movement pattern

Straight-arm pull (shoulder extension), Front raise (shoulder flexion)

Level

Intermediate

Type

Back, Isolation (single joint), Balance / unstable

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie with your upper back on a stability ball, feet flat, hips lifted into a bridge.
2. Hold one dumbbell with both hands above your chest, arms nearly straight.
3. Lower the dumbbell in an arc behind your head until you feel a stretch in the lats.
4. Pull it back over your chest along the same arc.

Tips

• Keep the hips up and core braced.
• Keep a slight, fixed bend in the elbows.

Open in the appGet started