Ball Dumbbell Pull-overs


  • Lay on the ball with your feet on the ground for support and stability and your back resting on the ball.
  • Grasp a dumbbell with both hands. Raise the weight directly above with arms not fully locked out.
  • Slowly lower your arms down keeping them locked at a slight angle. Go to a point where you feel a stretch in your back muscles.
  • Hold for 1-2 seconds, then bring the weight back up. Contract your Pectorals at the top of the movement.


  • Use a light weight and be sure to stretch back only to a safe limit.
Primary muscles Pectoralis major
Secondary muscles Latissimus dorsi (Lats) Anterior delts Posterior delts