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All exercises

Dumbbell pullover hip extension on exercise ball

Intermediate

Dumbbell pullover hip extension on exercise ball is a compound dumbbell exercise for the chest, also working the triceps, front delts, and abs.

What it works

Primary muscle

Chest

Also works

TricepsFront deltsAbs

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
  2. 2Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
  3. 3Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
  4. 4Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
  5. 5Pause for a moment, then raise the dumbbell back to the starting position.
  6. 6While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
  7. 7Lower your hips back down to the starting position.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell pullover on exercise ballDumbbell
  • Dumbbell lying pullover on exercise ballDumbbell
  • Dumbbell one arm pullover on exercise ballDumbbell
  • Dumbbell pulloverDumbbell
  • Barbell decline pulloverBarbell
  • Dumbbell around pulloverDumbbell
Logged today · 2 min restDumbbell pullover hip extension on exercise ball

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