Chest · Dumbbell

Stability Ball Dumbbell Pullover

Intermediate

Dumbbell pullover performed on a stability ball instead of a bench. The unstable surface dramatically increases core and glute stabilization demand.

Stability Ball Dumbbell Pullover
1
Start Pose
Upper back on a stability ball, feet flat on the floor
Hips lifted so torso is parallel to the floor
Hold one dumbbell with both hands overhead
2
Finish Pose
Lower the dumbbell behind the head in a wide arc
Feel the stretch through chest and lats
Pull back to start by contracting chest and lats
Training Cues
✓Keep hips elevated throughout — dont let them drop
✓The ball forces full-body stabilization — brace everything
✓Control the descent slowly — the instability makes it harder
Watch For This
✕
Hips dropping toward the floor
✕
Rolling off the ball during the movement
✕
Bending the elbows excessively — turns it into a triceps movement

💪 Primary Muscles

● PRIMARY
1/2
Pectoralis Major

Pectoralis Major

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Primary
Pectoralis MajorLatissimus Dorsi
Stabilizers
CoreGluteus Maximus

Pro Tip

The stability ball pullover is a full-body exercise — your core, glutes, and lats all work together. Use a lighter weight than your bench pullover.

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