How to do the Dumbbell Pullover Hip Extension On Exercise Ball
Dumbbell Pullover Hip Extension On Exercise Ball is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Dumbbell Pullover Hip Extension On Exercise Ball demonstration · © GymiaFit
Dumbbell Pullover Hip Extension On Exercise Ball at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Pullover Hip Extension On Exercise Ball step by step
- 1Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- 2Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- 3Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 4Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- 5Pause for a moment, then raise the dumbbell back to the starting position.
- 6While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
- 7Lower your hips back down to the starting position.
- 8Repeat for the desired number of repetitions.
Dumbbell Pullover Hip Extension On Exercise Ball — questions
What muscles does the Dumbbell Pullover Hip Extension On Exercise Ball work?
The Dumbbell Pullover Hip Extension On Exercise Ball primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Dumbbell Pullover Hip Extension On Exercise Ball?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Pullover Hip Extension On Exercise Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Pullover Hip Extension On Exercise Ball?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Pullover Hip Extension On Exercise Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.