dumbbell pullover hip extension on exercise ball
The dumbbell pullover hip extension on exercise ball is a compound exercise that targets the pectorals while also engaging the triceps, shoulders, and core. It combines a pullover movement with a hip extension, performed on an unstable surface (exercise ball), which increases the demand for balance and coordination.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
pectoralsUPPER PUSH
Secondary Muscles
tricepsshoulderscore
Instructions
- Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- Pause for a moment, then raise the dumbbell back to the starting position.
- While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
