The Dumbbell Lying Pullover on Exercise Ball is a compound exercise that targets the upper body, primarily the chest, back, and triceps. This exercise is performed on an exercise ball to challenge stability and engage the core muscles.
How to perform
To perform the Dumbbell Lying Pullover on Exercise Ball, follow these steps:1. Begin by sitting on the exercise ball and carefully walk your feet forward, rolling down until your shoulders and head are supported by the ball. Your head and neck should be supported as well.
2. Hold a dumbbell with both hands, palms facing up, and extend the arms straight above your chest.
3. Keep your core engaged and slowly lower the dumbbell back behind your head while keeping your arms straight. Inhale as you lower the weight.
4. Pause when the dumbbell is parallel to the floor or when you feel a stretch in your chest and shoulders.
5. Exhale and gently lift the dumbbell back to the starting position by engaging your chest and back muscles.
6. Repeat for the desired number of repetitions.
Tips:
- Make sure to keep your core engaged throughout the exercise to maintain stability on the exercise ball.
- Choose a weight that is challenging but allows you to maintain proper form throughout the movement.
- If you feel any discomfort in your lower back or neck, stop the exercise immediately and readjust your position on the exercise ball.
The Dumbbell Lying Pullover on Exercise Ball is a great exercise to strengthen your upper body and improve stability and balance.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.