How to Do
How to Do Stability Ball Pullover With Dumbbell on Single Leg
The stability ball pullover with dumbbells on a single leg should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the stability ball pullover with dumbbells on a single leg.
Beginning
Beginning Db Pullover on Exercise Ball
1. Ensure that you are used to the stability ball.
2. Activate the core by drawing the belly button in towards the spine and contract the pelvic floor by tightening those muscles commonly used to stop the flow of urine.
Movement
Db Pullover on Exercise Ball Movement
1. Grab a dumbbell and sit on the ball.
2. Slowly roll down the ball while comfortably placing your shoulder blades, head, and neck on the ball with both feet straight ahead.
3. Elevate one leg into triple extension (at hips, knee, and ankle), and maintain level hips.
4. Lift your hips up until they are in line with your knees and shoulders.
5. Position the arms and dumbbell perpendicular to the ceiling (straight up).
6. Perform shoulder flexion and allow the dumbbell to travel over your head.
7. Never flex the shoulders to the point where the back arches, maintain a strong inner unit activation and squeeze the buttocks.
8. Extend the weights Slowly back to the starting position.
Benefits
Db Pullover on Exercise Ball Benefits
Pullovers using dumbbells can help with core stability.
During the full range of motion, dumbbell pullovers work your glutes, lower back muscles, and core muscles as stabilizers. The dumbbell pullover can improve core strength and stability with appropriate form and consistent repetition.
Exercise Aliases
dumbbell pullover, pullovers exercise, exercises with stability ball.
