Exercises / Chest / Dumbbell Pullover Hip Extension On Exercise Ball
Dumbbell Pullover Hip Extension On Exercise Ball
Dumbbell Pullover Hip Extension On Exercise Ball: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell.
- Equipmentdumbbell
- Body partchest
- Primary muscles
- pectorals, triceps
- Secondary muscles
- shoulders, core
How to do it
- 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.