Dumbbell Pullover Hip Extension on Exercise Ball

Setup

1. 01Rest your upper back and head on the ball with feet flat and shoulder width apart.
2. 02Hold one dumbbell with both hands cupped under the top plate.
3. 03Drive the hips up into a full bridge so the torso is level.
4. 04Press the dumbbell to arms length above the chest.

Execution

1. 01Squeeze the glutes hard to hold the hips at full extension.
2. 02Lower the dumbbell in an arc back over your head with slightly bent elbows.
3. 03Stop when you feel a deep stretch through the chest and lats.
4. 04Pull the dumbbell back over the chest while keeping the hips locked up.

Checkpoints

• -Hips stay fully extended for the entire set, not just at the start.
• -Elbow bend stays constant during the arc.
• -Ribs stay down; the stretch comes from the shoulders, not an arching back.
• -The ball stays still underneath the shoulder blades.

Common mistakes

• -Letting the hips drop as the dumbbell travels overhead.
• -Bending the elbows to shorten the arc into a triceps extension.
• -Overreaching behind the head and losing rib position.
• -Using a dumbbell too heavy to control at the stretched position.