Chest exercise · dumbbell
Dumbbell Pullover Hip Extension on Exercise Ball
The dumbbell pullover hip extension on exercise ball is a dumbbell exercise that targets the chest (pectorals), with the triceps, shoulders and core assisting.
How to do the dumbbell pullover hip extension on exercise ball
- 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.
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 core work as secondary muscles. See all chest exercises or every dumbbell exercise.
