Chest exercise · dumbbell
Dumbbell Pullover on Exercise Ball
The dumbbell pullover on exercise ball is a dumbbell exercise that targets the chest (pectorals), with the triceps and latissimus dorsi assisting.
How to do the dumbbell pullover on exercise ball
- Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended.
- 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 and latissimus dorsi work as secondary muscles. See all chest exercises or every dumbbell exercise.
