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Chest · Dumbbell
Dumbbell Pullover Hip Extension on Exercise Ball
Dumbbell Pullover Hip Extension on Exercise Ball is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
- Middle Back · Latissimus Dorsi, Teres Major
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Pullover Hip Extension on Exercise Ball
- Begin by lying with your back on an exercise ball, feet flat on the floor, and knees bent at 90 degrees. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
- Lower your hips towards the floor by bending your knees, while simultaneously lowering the dumbbell in an arc over your head until your upper arms are in line with your torso.
- Extend your hips back to the starting position by squeezing your glutes and lifting your hips, while simultaneously pulling the dumbbell back over your chest by contracting your chest and lats.
- Repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the movement to avoid joint strain.
- Ensure your back is firmly supported on the exercise ball.
- Avoid lowering the dumbbell too far behind your head to prevent shoulder strain.
Dumbbell Pullover Hip Extension on Exercise Ball alternatives
More pectorals exercises
Dumbbell Pullover Hip Extension on Exercise Ball FAQ
What muscles does Dumbbell Pullover Hip Extension on Exercise Ball work?
Dumbbell Pullover Hip Extension on Exercise Ball mainly works the pectorals in the chest (Pectoralis Major, Latissimus Dorsi, Teres Major and gluteus maximus). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Pullover Hip Extension on Exercise Ball?
You need a dumbbell.
How many sets and reps of Dumbbell Pullover Hip Extension on Exercise Ball should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Pullover Hip Extension on Exercise Ball good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Pullover Hip Extension on Exercise Ball burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Pullover Hip Extension on Exercise Ball?
Other exercises for the pectorals include Barbell Pullover to Triceps Extension, Chest Stretch With Exercise Ball, Push Pull Front Handle Push and Elbows Back Stretch.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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