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Intermediate
Dumbbell Pullover Hip Extension on Exercise Ball
4 steps Updated 29/08/2026
Dumbbell Pullover Hip Extension on Exercise Ball is a free weights exercise targeting Chest (Pectoralis Major), Middle Back (Latissimus Dorsi, Teres Major) using Dumbbells.
Step by step
How to perform it
- Begin by lying with your back on an exercise ball, feet flat on the floor, and knees bent at 90 degrees. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
- Lower your hips towards the floor by bending your knees, while simultaneously lowering the dumbbell in an arc over your head until your upper arms are in line with your torso.
- Extend your hips back to the starting position by squeezing your glutes and lifting your hips, while simultaneously pulling the dumbbell back over your chest by contracting your chest and lats.
- Repeat for the desired number of repetitions.
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Last updated: 29/08/2026
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Dumbbell Pullover Hip Extension on Exercise Ball
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