Dumbbell Pullover on Stability Ball

How to Do:

1. Setup Begin by sitting on a stability ball and then walking your feet forward, allowing your upper back and shoulders to rest on the ball. Keep your knees bent at a 90-degree angle and your feet flat on the floor. Hold a dumbbell with both hands above your chest, palms pressing against the underside of the dumbbell.
2. Lowering Phase Slowly lower the dumbbell behind your head, keeping a slight bend in your elbows. Focus on stretching your chest and lats while maintaining control. Lower the dumbbell until your arms are almost parallel to the floor or you feel a deep stretch in your chest and shoulders.
3. Return to Starting Position Engage your chest and lats to bring the dumbbell back up to the starting position, maintaining tension in your muscles. Exhale as you lift the dumbbell back above your chest.
4. Repeat Perform the desired number of repetitions while maintaining stability on the ball and ensuring a controlled movement throughout the exercise.

Benefits:

The dumbbell pullover on a stability ball targets the chest, lats, and shoulders, providing a unique stretch and contraction for the upper body. The instability of the ball forces your core muscles to engage, improving balance and stability while strengthening the chest and upper back. This variation also promotes better posture and helps increase flexibility in the chest and shoulder region.