Weighted Pullover (on Stability Ball)
The pullover with the upper back on a stability ball and the hips held up in a bridge; the ball makes the trunk hold its line while the arms sweep.
How to do it
Setup
Upper back on the ball, feet planted, hips lifted level with the knees, a weight held above the chest in both hands.
Steps
- Lower the weight in an arc behind the head, arms nearly straight.
- Keep the hips up and level as the arms go back.
- Pull the weight back over the chest.
Common mistakes
Hips sagging toward the floor: squeeze the glutes and keep the bridge. Ball rolling with the arms: feet wider, move slowly. Elbows bending deep: the slight bend stays fixed.
Breathing
Deep inhale lowering behind the head, exhale pulling over.
