Weighted Pullover (on stability ball)
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major
- Equipment
- Weighted
- Body part
- Back
- Type
- Strength
The weighted pullover on a stability ball targets the latissimus dorsi (lats), with the posterior deltoid, teres major, pectoralis major sternal head, and levator scapulae contributing throughout the arc. Lying perpendicular across the ball forces your hips to stay elevated and engages your core alongside the back. It is an effective movement for developing lat width and improving shoulder-girdle mobility.
How to do the Weighted Pullover (on stability ball)
- 1Select a dumbbell or weight plate you can control through a full range of motion. Sit on the stability ball and rest the weight on your thighs, holding it with both hands — grip the top plate of a dumbbell or the inner rim of a weight plate.
- 2Hold the weight against your chest and walk your feet forward, letting the ball roll up your back until only your upper back (shoulder blades) rests on it.
- 3Keep your hips raised so your torso is roughly parallel to the floor. Plant your feet hip-width apart and flat on the floor to anchor your lower body, and squeeze your glutes to hold your hips level. Press the weight straight up over your chest with a slight bend in your elbows.
- 4Take a breath in, then slowly lower the weight in a wide arc behind your head, keeping your elbows softly bent and tracking your upper arms toward the floor. Stop when you feel a deep stretch in your lats, typically when your upper arms approach parallel to the floor.
- 5Without bouncing at the bottom, exhale and pull the weight back through the same arc to the starting position above your chest, initiating the movement from your lats rather than your arms.
- 6Pause briefly at the top with the weight over your chest, then repeat for the desired number of reps.
- 7Keep your hips elevated, your core braced, and your feet firmly planted throughout every rep. To finish, bring the weight to your chest, walk your feet back to re-seat yourself on the ball, and set the weight down on your thighs.
Form tips
- Maintain a slight bend in your elbows throughout the entire arc — locking them straight adds unnecessary elbow-joint stress without increasing lat engagement.
- Move at a deliberate pace (roughly 2 seconds down, a brief pause at the bottom, 2 seconds up) to maximise the lat stretch and keep momentum from taking over.
- Focus on feeling the lats lengthen on the way down and contract on the return, rather than simply moving the weight with your arms and shoulders.
- Choose a ball sized so that when your upper back rests on it, your knees are close to 90° and your feet sit flat — this gives you a stable base and the best lat stretch.
- Keep the weight under control as it passes over your face and head — if you cannot hold the arc steady, drop to a lighter load or have a partner hand you the weight once you are set.
Common mistakes
- Letting the hips drop during the movement, which destabilises your position on the ball and transfers stress from the lats to the lower back.
- Using too much weight and compensating by bending the elbows sharply, which turns the pullover into an elbow-flexion exercise and removes the lat stretch.
- Cutting the range of motion short by stopping the arc before reaching a full lat stretch, which limits the training stimulus for the lats.
- Rushing through reps and relying on momentum at the bottom, which reduces lat tension and increases the risk of shoulder-joint strain.
- Placing feet too close together, which allows the ball to roll mid-set and forces you to fight for balance rather than focus on the target muscles.
Frequently asked questions
What muscles does the weighted pullover on a stability ball work?
The primary target is the latissimus dorsi (lats). The posterior deltoid, teres major, pectoralis major sternal head, and levator scapulae all act as synergists through the arc.
What is the advantage of using a stability ball instead of a flat bench for pullovers?
The ball allows your upper back to conform to its curve, letting your thoracic spine extend over the surface and deepening the lat stretch at the bottom. A flat bench limits this extension because your back stays flat throughout.
Should I use a dumbbell or a weight plate for this exercise?
Either works. A dumbbell is generally easier to grip securely — hold it vertically with both hands cupping the top plate. A weight plate lets you grip the inner rim but can be less comfortable at heavier loads. Choose whichever lets you maintain control through the full arc.
How do I stop the stability ball from rolling during the exercise?
Keep your feet planted flat and at least hip-width apart, and brace your core throughout every rep. Starting with a lighter weight while you build familiarity with the ball also helps.
Is this a back exercise or a chest exercise?
Primarily a back exercise — the lats are the main target. The pectoralis major sternal head and posterior deltoid contribute as synergists, which is why the pullover is sometimes programmed on either back or chest days.
