Chest · Dumbbell
Dumbbell Lying Pullover on Exercise Ball
How to do the dumbbell lying pullover on exercise ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie with your upper back and shoulders on a stability ball, hips up, holding one dumbbell with both hands above your chest. Keep a slight bend in your elbows and lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats. Pull it back over your chest while keeping your hips lifted and stable.
- 1Feel a deep stretch in your lats and chest behind your head
- 2Keep your hips up and core tight to hold the bridge steady
- 3Squeeze your chest and lats to pull the weight back over you
Common mistakes
- Do not let your hips drop as the weight goes overhead
- Avoid locking your elbows or over-reaching behind you
- Do not let the ball roll out from under your shoulders
Muscles worked
The dumbbell lying pullover on exercise ball mainly works the mid chest and lats, with the upper chest, lower chest, lower abs, glutes, and front delts assisting.
- Mid ChestPrimary
- LatsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Lower AbsSupport
- GlutesSupport
- Front DeltsSupport
- BicepsMinor
- TricepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the dumbbell lying pullover on exercise ball for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.