TETSUDumbbell Pullover Hip Extension On Exercise Ball
The Dumbbell Pullover Hip Extension On Exercise Ball is a dumbbell exercise for the chest that primarily targets the pectorals, with the triceps, shoulders and core assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Pullover Hip Extension On Exercise Ball
- 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.
Common questions
What muscles does the Dumbbell Pullover Hip Extension On Exercise Ball work?
The Dumbbell Pullover Hip Extension On Exercise Ball primarily targets the pectorals. The triceps, shoulders and core work as supporting muscles.
What equipment do I need for the Dumbbell Pullover Hip Extension On Exercise Ball?
You need a dumbbell to perform the Dumbbell Pullover Hip Extension On Exercise Ball.
How many sets and reps of the Dumbbell Pullover Hip Extension On Exercise Ball should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Pullover Hip Extension On Exercise Ball works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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