Chest exercise · dumbbell
Dumbbell One Arm Pullover on Exercise Ball
The dumbbell one arm pullover on exercise ball is a dumbbell exercise that targets the chest (pectorals), with the triceps, latissimus dorsi and rhomboids assisting.
How to do the dumbbell one arm pullover on exercise ball
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with one hand and extend your arm straight up above your chest.
- Slowly lower the dumbbell behind your head while keeping your arm straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
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, latissimus dorsi and rhomboids work as secondary muscles. See all chest exercises or every dumbbell exercise.
