Dumbbell Pullover Hip Extension on Stability Ball
A pullover lying across a stability ball in which the hips rise into a bridge as the dumbbell travels back overhead, and sink as it returns.
How to do it
Setup
Shoulders and upper back on a stability ball, feet planted, hips low, one dumbbell held in both hands above the chest.
Steps
- Lower the dumbbell back overhead while driving the hips up level.
- Pause with the arms long and the body flat from knees to shoulders.
- Pull the bell back over the chest as the hips sink.
Common mistakes
Ball rolling as the arms go back: feet wider and planted. Elbows bending into a triceps press: keep them soft and fixed. Arching the lower back at the top: ribs down, hips level.
Breathing
Inhale as the bell goes back, exhale bringing it over.
