Stability Ball Single Arm Dumbbell Pullover
In SetGrip: Dumbbell Pullover (Stability Ball, Single Arm)
Taking the ball pullover down to one arm adds a rotational pull your trunk has to cancel, which is why the rhomboids and obliques show up here more than in any two-hand version. Go noticeably lighter than half your usual dumbbell load and match reps carefully across sides.
How to do the Stability Ball Single Arm Dumbbell Pullover
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with one hand and extend your arm straight up above your chest.
- Slowly lower the dumbbell behind your head while keeping your arm straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Breathe in deeply as you lower and let the ribcage expand before pulling back over.
Muscles worked
Primary
Pectorals · Chest
The pecs assist from the stretched position and do more of the work on straight arm variations with the arms wide.
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 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 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
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Stability Ball Single Arm Dumbbell Pullover work?
The Stability Ball Single Arm Dumbbell Pullover primarily works the pectorals. It also involves the triceps, lats and rhomboids, which assist the movement and stabilise the joints.
Is the Stability Ball Single Arm Dumbbell Pullover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stability Ball Single Arm 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 Single Arm Dumbbell Pullover?
If you cannot do the Stability Ball Single Arm Dumbbell Pullover, try the Stability Ball Dumbbell Pullover, the Straight 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 Single Arm Dumbbell Pullover, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side 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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