Chest exercise · dumbbell
Dumbbell Lying Pullover on Exercise Ball
The dumbbell lying pullover on exercise ball is a dumbbell exercise that targets the chest (pectorals), with the triceps, shoulders and back assisting.
How to do the dumbbell lying pullover on exercise ball
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The triceps, shoulders and back work as secondary muscles. See all chest exercises or every dumbbell exercise.
