Smart Workout Diary

Stability Ball Weight Plate Pullover

The Stability Ball Weight Plate Pullover is a lying pullover performed with the upper back supported on a stability ball while holding a weight plate. It primarily trains the lats through shoulder extension, with meaningful involvement from the chest, triceps, and core to control the moving load and the ball. It supports upper-body strength, core stability, and shoulder-control training.

Demonstration

Stability Ball Weight Plate Pullover — demonstration 1
Stability Ball Weight Plate Pullover — demonstration 2

Instructions

  1. Choose a manageable plate and hold it securely with both hands at its sides or through its handholds.
  2. Place your upper back and shoulders on the stability ball, with feet flat about hip-width apart. Bend the knees and raise the hips until your torso is roughly parallel to the floor.
  3. Brace your core, keep your ribs from flaring, and hold the plate above your chest with nearly straight arms and soft elbows.
  4. Lower with control by moving the plate in an arc behind your head while keeping your hips level and elbows in the same slight bend. Stop before your shoulders, lower back, or balance become uncomfortable.
  5. Exhale as you pull the plate back along the same arc to above your chest, using your lats and keeping the ball steady. Reset your position before the next repetition.
Muscle Group
Lats
Other Muscle Groups
Chest, Triceps
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball, Weight Plate
Difficulty
Intermediate

Technique tips

  1. Prioritize stability over load. If the ball rolls or your hips drop, reduce the plate weight or practice the setup first.
  2. Keep a small, fixed bend in the elbows; bending and straightening the arms turns the movement into more of a triceps exercise.
  3. Use only a pain-free shoulder range of motion and avoid forcing the plate far behind your head.
  4. Move slowly in both directions and keep your feet planted to prevent the ball from shifting.
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