Dumbbell One Arm Pullover on Exercise Ball

Setup

1. 01Sit on the ball with a light dumbbell in one hand and walk out until the upper back and head are supported.
2. 02Bridge the hips up level with the knees and shoulders.
3. 03Press the dumbbell over the chest with a slight, fixed elbow bend.
4. 04Rest the free hand on the ribs or hip.

Execution

1. 01Lower the dumbbell in an arc back over the head, keeping the arm path close to the midline.
2. 02Stop at a strong but comfortable stretch through the chest and lat.
3. 03Pull the dumbbell back over the chest along the same arc.
4. 04Keep the hips level and the torso square, then switch arms.

Checkpoints

• -The dumbbell tracks over the midline, not drifting out to the working side.
• -Hips stay bridged; no sag as the weight goes overhead.
• -Elbow bend stays fixed through the arc.
• -Ribs stay down with no lower-back arch at the stretch.

Common mistakes

• -Letting the torso rotate as the single dumbbell travels overhead.
• -Dropping the hips at the bottom of the arc.
• -Using a heavy dumbbell that cannot be controlled in the stretched position.
• -Bending the elbow to cheat the lever instead of going lighter.