Dumbbell Pullover Hip Extension on Exercise Ball

How to do it

Lie with your upper back on a stability ball holding one dumbbell with both hands over your chest, hips lowered. As you lower the dumbbell in an arc behind your head, simultaneously drive your hips up into full extension so your body forms a tabletop. Reverse both movements together, bringing the weight back over your chest as your hips lower.

1. 1Feel your chest and lats stretch as the weight travels overhead
2. 2Drive through your heels and squeeze your glutes at the top
3. 3Keep your core braced to link the pullover and hip lift

Common mistakes

• ×Do not let your lower back arch or hips collapse out of sync
• ×Avoid locking your elbows or throwing the dumbbell overhead
• ×Do not let the ball slide out from under your shoulders

Muscles worked

The dumbbell pullover hip extension on exercise ball mainly works the glutes and lats, with the mid chest, lower back, lower abs, hamstrings, upper chest, lower chest, upper abs, and obliques assisting.

• GlutesPrimary
• LatsPrimary
• Mid ChestSupport
• Lower BackSupport
• Lower AbsSupport
• HamstringsSupport
• Upper ChestSupport
• Lower ChestSupport
• Upper AbsSupport
• ObliquesSupport
• BicepsMinor
• TricepsMinor
• ForearmsMinor
• Front DeltsMinor