Smart Workout Diary

Dumbbell Pullover Stability Ball

The dumbbell pullover on a stability ball is a controlled upper-body exercise performed while bridging across the ball. It primarily trains the chest and back while the abdominals and glutes stabilize the torso. It supports upper-body strength, shoulder control, and core stability.

Demonstration

Dumbbell Pullover Stability Ball — demonstration 1
Dumbbell Pullover Stability Ball — demonstration 2

Instructions

  1. Set up: Hold one dumbbell vertically with both hands, supporting one end above your chest.
  2. Rest your upper back and shoulders on the stability ball, plant your feet hip-width apart, and lift your hips until your torso is nearly parallel to the floor.
  3. Keep a soft bend in the elbows and slowly lower the dumbbell behind your head as far as your shoulders allow without arching your lower back.
  4. Pull the dumbbell back over your chest in a controlled arc, keeping your ribs down and hips level; repeat without letting the ball roll.
Muscle Group
Chest
Other Muscle Groups
Back
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Start light: The unstable ball increases the balance demand; master the position before adding load.
  2. Keep your neck relaxed and avoid forcing the dumbbell into a painful shoulder range.
  3. Exhale as you pull the weight back over the chest and keep your feet firmly planted.
Exercise library