Swiss Ball Straight-Arm Dumbbell Pullover

The primary muscle worked during the straight-arm pullover is the pectoralis major, which is the largest muscle in the chest. Your lats are also heavily involved. Both are responsible for performing shoulder extension during the pullover. The posterior head of the deltoid also assists shoulder extension. Your triceps brachii, at the back of your arms, work to keep your elbows extended as you lift and lower the dumbbell.

Sit on the stability ball holding the dumbbell with both hands. Slowly begin walking your feet forward as you tuck your tail under, lowering your spine onto the ball as you walk your feet away from the ball until your head, shoulders and upper back are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees with your thighs and torso at or nearly parallel to the floor. Distribute your weight evenly through your feet. Finally, lift the dumbbell straight up over your chest as the palms rest on the underside of one of the sides of the dumbbell.

Inhale and slowly lower the weight down in an arc behind your head, while keeping your arms straight, stretching out your chest.

Exhale as you return the dumbbell back to the starting position.

18 thoughts on “Swiss Ball Straight-Arm Dumbbell Pullover”

      1. I know huh? The first time it scared the crap out of us, the second I wanted to kill said kitty as I saw her trying to grab it with her claws which she manages to always keep retracted when we play rough. Smart kitty, she knows the difference between live and dead. lol Only my ball was deader.

        Liked by 1 person

  1. Chape,
    I was doing this same exact exercise a couple of days ago at the gym, using the bench. It had been my first time doing it and it really works the muscles, I felt it by the time I hit my 5th rep. Definitely an exercise people should consider, just be careful and use the proper form/technique is what I would tell someone who is going to perform it 🙂


    Liked by 1 person

    1. Hi, Shay-lon!
      So, you have met my old friend Pullover 😀
      Let me tell you how it works the best. Right after an exercise that rises your heart rate, grab a heavy dumbbell and do pullovers, taking deep breathes. Your ribs are going to burn!!!

      Liked by 1 person

      1. Yes, Yes I have, I met him. He was on my workout plan and I had to do him, of course, I didn’t think he would be a huge deal until I got into formation and did some reps and thought to myself.. he sucks! xD lol. the burn was unreal. I think he is for the triceps right? it was a good exercise 😀
        I will stick with the 5 lb dumbbells, more my speed! bahahha

        Liked by 1 person

      2. Hahahaha! He sucks! Yeah, that describes him 😀
        I’m sorry but he’s for the pecs (straight-arm) or lats (bent-arm).
        For tríceps is the french press 😉
        5 lbs? There is no emoji for that 8-}

        Liked by 1 person

      3. Shit, you are right. He is a chest exercise. I don’t know how I got Triceps.. ugh. – I was thinking of the skullcrushers probably.. lol. my fault.. no one listen to me today, I am not being smart enough! xD

        Hahahaha 5 is heavy, come on!

        Liked by 1 person

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