Animated GIF · Available via API
gif_boxDumbbell Lying Pullover On Exercise Ball
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Lying Pullover On Exercise Ball is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
list_alt Step-by-Step Instructions
Sit on an exercise ball and roll forward until your upper back is resting on the ball.
Hold a dumbbell with both hands and extend your arms straight up over your chest.
Slowly lower the dumbbell behind your head while keeping your arms straight.
Pause for a moment, then raise the dumbbell back to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Pectorals — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Lying Pullover On Exercise Ball is classified as a Beginner strength exercise, so beginners and anyone new to training Chest can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Chest movements in a balanced routine.
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