Exercise Ball Dumbbell Chest Pullovers

How to do the Exercise Ball Dumbbell Chest Pullovers

Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up keeping your arms straight pulling with your serratus anterior and chest. You will end up using a bit of latissimus dorsi as well. Now slowly lower the dumbbell back to the starting position.

Exercise Ball Chest Pullover Spotter Information:

Stand behind the exerciser making sure they do not hurt themselves and stay balanced. Urge them to keep their legs closer together when this exercise gets easier.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Serratus Anterior
  • Dumbbell
  • Exercise Ball
  • Stability Ball
  • Swiss Ball

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
18.7 lbs10.3 25.4 lbs

What is a good starting weight?

Based on an average weight lifted of 18.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 9 lbs and aim for 12-15 reps.


Workouts Plans with Exercise Ball Dumbbell Chest Pullovers

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Intermediate
Sport Specific Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.