Stability Ball Hip Extension Dumbbell Pullover
In SetGrip: Dumbbell Pullover (Stability Ball, Hip Extension)
Deliberately driving the hips up and holding a full bridge while the dumbbell arcs behind your head doubles the job: glutes and abs maintain the platform while the chest and triceps move the load. Any sag shows instantly. It earns a spot when you want trunk work folded into upper-body volume.
How to do the Stability Ball Hip Extension Dumbbell Pullover
- Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- Pause for a moment, then raise the dumbbell back to the starting position.
- While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe in deeply as you lower and let the ribcage expand before pulling back over.
Muscles worked
Common mistakes
- Elbows bending as you lower — set the elbow angle at the start and keep it fixed, otherwise the triceps take over.
- Arching to get lower — let the shoulders open and the ribs stay down; the stretch should come from the lats and chest, not the spine.
- Pulling too far over — stop when the arms are vertical over the chest, since past that the tension is gone.
- Rushing the stretch — lower slowly over three seconds and pause at the bottom before pulling back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pullovers go late in a chest or back session as an isolation movement. Superset them with dumbbell flies on the same bench or with a straight arm pulldown.
Variations and alternatives
Frequently asked questions
What muscles does the Stability Ball Hip Extension Dumbbell Pullover work?
The Stability Ball Hip Extension Dumbbell Pullover primarily works the pectorals. It also involves the triceps, delts and abs, which assist the movement and stabilise the joints.
Is the Stability Ball Hip Extension Dumbbell Pullover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stability Ball Hip Extension Dumbbell Pullover with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Stability Ball Hip Extension Dumbbell Pullover?
If you cannot do the Stability Ball Hip Extension Dumbbell Pullover, try the Stability Ball Dumbbell Pullover, the Stability Ball Single Arm Dumbbell Pullover or the Dumbbell Pullover. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stability Ball Hip Extension Dumbbell Pullover, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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