Dumbbell Pullover on Exercise Ball
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Teres Major, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Chest
- Typ
- Strength
The dumbbell pullover on an exercise ball targets the chest (pectoralis major, sternal head), with the lats, teres major, rear delts, and triceps assisting through the long overhead arc. Lying with your upper back on a stability ball forces your core and glutes to stabilize, making it a strong choice for building chest and upper-body control at the same time.
Dumbbell Pullover on Exercise Ball: So führst du sie aus
- 1Sit on the exercise ball holding one dumbbell, then walk your feet forward and roll down until only your upper back and shoulders rest on the ball.
- 2Plant your feet flat at shoulder width and push your hips up so your torso is roughly parallel to the floor, like a tabletop.
- 3Cup the inside of one dumbbell plate with both hands and press it straight up over your chest, elbows slightly bent and fixed.
- 4Keeping that soft elbow bend, lower the dumbbell back and over your head in a wide arc until you feel a stretch across your chest and lats.
- 5Stop when your upper arms reach roughly head level, without letting your lower back overextend or your hips drop.
- 6Pull the dumbbell back over your chest along the same arc, squeezing your chest as you reach the top.
- 7Complete your reps, then roll back up to a seated position and set the dumbbell down with control.
Technik-Tipps
- Keep your hips lifted and braced throughout the set so the ball stays stable and your spine stays neutral.
- Move the dumbbell slowly through the stretch; the bottom of the arc is where the chest and lats work hardest.
- Hold the elbow angle constant — bending and straightening turns the pullover into a triceps extension.
- Use a lighter dumbbell than you would on a bench, since the unstable ball reduces how much you can safely control overhead.
Häufige Fehler
- Letting your hips sag toward the floor, which collapses the tabletop position and overloads the lower back.
- Flexing and extending the elbows to swing the weight, which steals tension from the chest and shifts it to the triceps.
- Going too heavy and losing balance on the ball, risking a dropped dumbbell over your face or head.
- Overarching the lower back at the bottom to chase more range, which strains the spine instead of stretching the chest.
Häufig gestellte Fragen
What muscles does the dumbbell pullover on an exercise ball work?
It primarily works the chest (pectoralis major, sternal head), with the lats, teres major, rear deltoids, and triceps assisting. The unstable ball also recruits your core and glutes to keep your hips up.
Why use an exercise ball instead of a bench?
The ball lets your hips move freely and demands that your core and glutes stabilize the position, so you train the chest while building trunk control. The trade-off is less stability, so you should use lighter weight.
Does the dumbbell pullover work chest or back?
Both, but here the chest (pectoralis major, sternal head) is the target, with the lats and teres major assisting. Keeping the elbows fixed and the arc wide keeps the emphasis on the chest stretch.
How many sets and reps should I do?
For most lifters, 3 sets of 10–15 reps with a controlled tempo works well. Prioritize a stable hip position and a full, smooth stretch over heavier weight.
