Dumbbell Pullover on Exercise Ball

Setup

1. 01Position the upper back and head on the ball with feet flat on the floor.
2. 02Lift the hips into a level bridge with knees at about 90 degrees.
3. 03Cup one dumbbell with both hands under the inside of the top plate.
4. 04Press the dumbbell to arms length directly over the chest.

Execution

1. 01Brace the trunk and keep a slight, fixed bend in the elbows.
2. 02Lower the dumbbell in a slow arc back over and behind your head.
3. 03Stop at a full stretch across the chest and lats without arching the back.
4. 04Pull the dumbbell back over the chest along the same arc.

Checkpoints

• -Hips stay lifted and level through the whole set.
• -Elbow angle stays constant; the movement happens at the shoulders.
• -Ribs stay stacked instead of flaring as the weight goes overhead.
• -The dumbbell path stays directly in line with the ball, not drifting sideways.

Common mistakes

• -Sagging the hips as the load moves behind the head.
• -Turning the arc into a press-out by bending and extending the elbows.
• -Rushing the stretch and losing control at the bottom.
• -Gripping the handle instead of cupping the plate, risking a drop overhead.