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, lats, and core. The exercise involves lying on an exercise ball with your upper back supported, holding a dumbbell with both hands, and performing a pullover motion while simultaneously extending the hips.
At a glance
- Area
- Chest
- Main muscle
- Pectorals
- Secondary muscles
- Serratus anterior, Hamstrings
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Ensure your upper back is firmly supported on the exercise ball.
- Keep your core engaged throughout the movement.
- Do not let the dumbbell go too far back to avoid shoulder strain.
- Synchronize the pullover with the hip extension for a fluid motion.
What to watch out for
- shoulder injuries
- lower back pain
- limited shoulder mobility
Also known as
Pullover con manubrio con estensione dell'anca su fitball, dumbbell pullover, hip extension, exercise ball, chest exercise, compound movement