Weighted Pullover (on stability ball) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Levator Scapulae, Deltoids, Pectoralis Major, Teres Major, Pectoralis Major Sternal Head, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Dumbbell Pullover on Stability Ball
How to: Weighted Pullover (on stability ball)
- Lie on a stability ball with your upper back supported.
- Hold a dumbbell in both hands with arms extended above your chest.
- Slowly lower the dumbbell back behind your head while maintaining a slight bend in your elbows.
- Engage your back and core to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively.
- Letting the elbows flare out too much.
- Using too heavy a weight, which can compromise form.
Modifications
- Perform without weights for beginners.
- Use a smaller weight for those with shoulder concerns.
Tips
- Keep your back pressed against the stability ball.
- Engage your core throughout the movement.
- Control the weight to avoid any jerking motions.
Weighted Pullover (on stability ball) Alternatives
Tags
back
strength
latissimus dorsi
core
stability ball
dumbbell