Home
Find My Trainer
Exercise Instruction
Get Fitness Leads
My Weights
FREE Diet Plan
My Fit Foods
My FREE Articles
Six Pack Abs
Women's Fitness
Men's Fitness
My Exercise Plan
My Training Zone
What's New!!
Fitness Resources
FREE ebooks
Ask Our Trainers
FREE Calorie Counter
Body Mass Index

XML RSS
Add to My Yahoo!
Add to My MSN
Add to Google

Ball Dumbbell Pullover
Show Video Show All Exercises
 
  Primary Muscle Group: Chest - Pectoralis Major

Muscle Groups Worked in This Exercise: Latissimus Dorsi, Teres Major, Triceps, Long Head, Deltoid, Posterior, Pectoralis Minor, Rhomboids and Levator Scapulae

Preparation: Sit in an upright position on a stability ball with feet flat on floor while holding a single dumbbell in both hands. Walk feet forward allowing the stability ball to roll underneath of your body until it is postioned on the middle to upper part of your back region. Rest head on stability ball. Raise your hips to create a straight surface parallel to the floor. Place Dumbbell on chest with handle perpendicular to your chest.

Breathing: Inhale and lower the dumbbell and exhale as you start the move upward to the starting position.

Execution: Extend your elbows and raise the dumbbell even with your eyeline. With your elbows slightly bent, lower the dumbbell back even to slightly below your head level. Return to the starting position. Keep both feet flat on the floor at all times and keep your lower back in a neutral position. Do not lock out your elbows or arch your back which may cause injury.

Here are a few suggested alternative exercises:

  • Ball Band Chest Press
  • Ball Dumbbell Chest Flys
  • Ball Dumbbell Chest Press
  • Ball Incline Dumbbell Fly
  • Ball Incline Dumbbell Press
  • Ball Push Ups
  • Band Chest Press
  • Band Decline Chest Press
  • Band Incline Chest Press
  • Bench Press - Barbell
  • Bench Press - Hammer Strength
  • Cable Crossover
  • Cable Pullover
  • Chest Press - Hammer Strength
  • Chest Press - Machine
  • Decline Bench Press - Barbell
  • Decline Dumbbell Fly
  • Decline Dumbbell Press
  • Flat Dumbbell Fly
  • Flat Dumbbell Press
  • Incline Dumbbell Fly
  • Incline Dumbbell Press
  • Push Ups
    		•

    Get More Exercises Today!




    My Personal Trainer
    Introduces
    FREE Fitness and Diet Health Tools


    FREE Fitness And Weight Loss Tools
    Find your ideal heart rate zone
    Assess your cardiovascular fitness
    Select an activity,then: Calculate your "pace"
    Find out how many calories you have burned.

    Free Fitness Profile Tools
    Flexibility Measurements
    Cardiorespiratory Testing
    Body Composition - Body Fat %
    Strength Testing

    Free Fitness Analysis Tools
    Get a Pulse on Your Current Fitness and Health Levels

    Find Your Fitness Training Zone
    Find Your Maximum Heart Rate and Calculate
    Your Perfect Fitness Training Zone



    Get A FREE My Fresh Balance Diet Plan!!
     Sign Up for a Fit Pro Trainer Membership and Receive
    A FREE Fresh Balance Diet Plan
    Built with Chef Created Whole Food Recipes that are designed with Complete and Balanced Nutrition.



    footer for Ball Dumbbell Pullover page