Smart Workout Diary

Dumbbell One-Arm Pullover Stability Ball

The single-arm dumbbell stability ball pullover is a controlled lying exercise performed with the upper back supported on a stability ball. It primarily trains the lats through shoulder extension while also involving the chest, triceps, and core to control the dumbbell and keep the body steady. It can support upper-body strength, shoulder control, and core stability.

Demonstration

Dumbbell One-Arm Pullover Stability Ball — demonstration 1
Dumbbell One-Arm Pullover Stability Ball — demonstration 2

Instructions

  1. Set up the ball: Hold one dumbbell securely and rest your upper back and shoulder blades across the stability ball. Plant your feet about hip-width apart, bend the knees, and lift the hips until your torso is nearly parallel with the floor.
  2. Start overhead: Hold the dumbbell above your chest with one arm, palm supporting one end of the dumbbell. Keep a soft bend in the elbow, brace the abdomen, and keep the neck relaxed.
  3. Lower with control: Inhale and slowly arc the dumbbell backward behind your head from the shoulder. Keep your hips level and your ribs from flaring as you lower only as far as your shoulders can move comfortably.
  4. Pull back to start: Exhale and use your lats to draw the dumbbell in the same arc back above your chest. Keep the elbow angle nearly unchanged and avoid rotating your torso.
  5. Repeat evenly: Complete the planned repetitions with control, then switch arms. Step off the ball carefully before changing or setting down the dumbbell.
Muscle Group
Lats
Other Muscle Groups
Chest, Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load: The stability ball increases the balance demand, so begin lighter than you would for a pullover on a stable bench.
  2. Keep the hips steady: Squeeze the glutes and brace the abdomen so the ball does not roll and the hips do not sag or twist.
  3. Move from the shoulder: Maintain a small fixed bend in the working elbow; repeatedly bending and straightening it shifts the movement toward a triceps exercise.
  4. Use a comfortable range: Do not force the dumbbell far behind the head or continue through shoulder pain. Keep the descent slow and controlled.
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