Dumbbell pullovers are an excellent upper body exercise, working the major muscles of your chest, back and core. Doing pullovers on a fitball instead of a weight bench challenges your core even more. Before you start, select the correct dumbbell weight and the right size fitball -- your knees and hips should bend at 90 degrees when you sit on it. You should be able to perform 12 pullover repetitions with proper form while lying across a flat bench before attempting pullovers on a fitball with the same weight.
Step 1
Sit down on the fitball and then slowly walk your feet forward as you lay back. If you’re not used to lying on a fitball, have a friend hold the dumbbell for you, hold the ball steady, or both. If you’re used to lying on a fitball, keep the weight close to your torso as you lie back. This reduces your risk of a back injury and makes it easier to maintain your balance.
Step 2
Stop when the fitball supports your ribs and shoulders as if you were lying crosswise on a weight bench, which is the standard position for doing dumbbell pullovers. Your body should be roughly horizontal.
Step 3
Grasp the dumbbell in both hands, holding it by one end. Your hands should be positioned palms up, with the dumbbell’s handle hanging down through the “diamond” formed by your overlapping thumbs and index fingers.
Step 4
Extend the dumbbell straight over your chest, elbows slightly bent and pointing toward your feet. Swing the weight back over your head, hinging from the shoulder; keep your elbows only slightly bent, or you’ll end up hitting yourself in the head with the weight.
Step 5
Squeeze your abs tight to keep your back from hyperextending as you lower the weight. Keeping your entire core taut will also help you maintain your balance. If you struggle to maintain your balance on the ball, use a lighter weight, spread your feet a little farther apart, or ask a friend to hold the ball steady for you.
Step 6
Stop when your elbows are level with your head; check that they’re still pointing up at the ceiling. Complete the repetition by swinging the weight back to the starting position with a smooth, controlled motion.
Tips and Warnings
- Although you can do this exercise on any fitball, choose a model that’s designed to be burst-resistant. This lessens the risk you will fall to the floor with a dumbbell on top of you on the off chance the ball rolls over a sharp object or is otherwise punctured.
- Keeping a secure grip on the weight is critical during this exercise; if you lose your grip and drop the weight on yourself, or the ball, you could be seriously injured.
Things You'll Need
- Fitball
- Dumbbell
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