Stability Ball Dumbbell Pullover
In SetGrip: Dumbbell Pullover (Stability Ball)
Bridging your shoulders on a ball instead of a bench turns your hips and trunk into the platform: the glutes hold the tabletop while the dumbbell travels overhead. The instability caps how heavy you can go, so treat it as a lighter, control-focused alternative to the bench pullover, not a replacement.
How to do the Stability Ball Dumbbell Pullover
- Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended.
- Slowly lower the dumbbell behind your head while keeping your arms straight.
- Pause for a moment, then raise the dumbbell back 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
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 | 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
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Stability Ball Dumbbell Pullover work?
The Stability Ball Dumbbell Pullover primarily works the pectorals. It also involves the triceps and lats, which assist the movement and stabilise the joints.
Is the Stability Ball Dumbbell Pullover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stability Ball 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 Dumbbell Pullover?
If you cannot do the Stability Ball Dumbbell Pullover, try the Stability Ball Single Arm Dumbbell Pullover, the Stability Ball Hip Extension 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 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.
Track the Stability Ball Dumbbell Pullover in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.