Beginner
DUMBBELL PULLOVER HIP EXTENSION ON EXERCISE BALL
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
2
Step:2 Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
3
Step:3 Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
4
Step:4 Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
5
Step:5 Pause for a moment, then raise the dumbbell back to the starting position.
6
Step:6 While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
7
Step:7 Lower your hips back down to the starting position.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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