Exercise Detail

dumbbell pullover hip extension on exercise ball

The dumbbell pullover hip extension on exercise ball is a compound exercise that targets the pectorals while also engaging the triceps, shoulders, and core. It combines a pullover movement with a hip extension, performed on an unstable surface (exercise ball), which increases the demand for balance and coordination.

ChestStrengthIntermediateMedia available

Equipment

Dumbbell

Instructions

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

Tips

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Variations

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