The Dumbbell One Arm Pullover on Exercise Ball is an advanced strength training exercise that targets the muscles in the chest, back, and arms. This exercise is done on an exercise ball to provide an added challenge to the stability and core muscles.
How to perform
To perform the Dumbbell One Arm Pullover on Exercise Ball, follow these step-by-step instructions:1. Sit on an exercise ball with your feet planted firmly on the ground and your back straight. Hold a dumbbell in one hand with your palm facing up, and place your other hand on your hip for stability.
2. Roll down the exercise ball until your head and upper back are supported by the ball, and your hips are raised so that your body forms a straight line from your shoulders to your knees.
3. Extend your arm holding the dumbbell straight above your chest, keeping a slight bend in your elbow.
4. Slowly lower the dumbbell down towards the floor behind your head, keeping your arm straight and your core engaged.
5. Once the dumbbell reaches a comfortable stretch behind your head, exhale and pull the weight back up to the starting position by contracting your chest and back muscles.
6. Repeat for the desired number of repetitions on one arm, then switch to the other arm and repeat.
7. Make sure to keep your core engaged throughout the exercise to maintain stability and prevent your body from tipping off the exercise ball.
8. Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.
9. Perform 2-3 sets of 8-12 repetitions on each arm to effectively target the chest, back, and arm muscles.
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.