Animated GIF · Available via API
gif_boxDumbbell Pullover Hip Extension On Exercise Ball
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Pullover Hip Extension 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 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.
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