Dumbbell Lying Pullover on Exercise Ball

Setup

1. 01Sit on the ball holding one dumbbell by the inside of the top plate with both hands.
2. 02Walk the feet forward until only the upper back and head rest on the ball.
3. 03Drive the hips up to a level bridge, feet flat and shoulder width.
4. 04Press the dumbbell over the chest with a slight elbow bend.

Execution

1. 01Lower the dumbbell in an arc back over the head, keeping the elbow bend fixed.
2. 02Stop when a strong stretch is felt in the chest and lats.
3. 03Pull the dumbbell back over the chest along the same arc.
4. 04Keep the hips bridged and the ball still for every rep.

Checkpoints

• -Hips stay level with the knees and shoulders throughout.
• -Elbow bend stays constant; the shoulders do the moving.
• -Ribs stay down; the stretch comes from the shoulders, not a back arch.
• -The ball does not roll during the arc.

Common mistakes

• -Letting the hips drop as the dumbbell goes overhead.
• -Arching the lower back to fake extra range.
• -Bending and extending the elbows, turning it into a triceps extension.
• -Using a load too heavy to control at the stretched position.