Exercise guide · Intermediate · Compound

Dumbbell Pullover Hip Extension on Exercise Ball: How to Do It & Muscles Worked

The dumbbell pullover hip extension on exercise ball is a compound exercise that targets the pectorals while also engaging the triceps, shoulders, and core. It combines a pullover movement with a hip extension, performed on an unstable surface (exercise ball), which increases the demand for balance and coordination.

Primary muscles
Chest
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell pullover hip extension on exercise ball
Front view: muscles worked by the dumbbell pullover hip extension on exercise ball. Primary: chest. Secondary: abs, triceps, shoulders and obliques.
Back view: muscles worked by the dumbbell pullover hip extension on exercise ball. Primary: chest. Secondary: abs, triceps, shoulders and obliques.
Primary Secondary

How to do the dumbbell pullover hip extension on exercise ball

  1. Step 1: Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
  2. Step 2: Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
  3. Step 3: Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
  4. Step 4: Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
  5. Step 5: Pause for a moment, then raise the dumbbell back to the starting position.
  6. Step 6: While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
  7. Step 7: Lower your hips back down to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell pullover hip extension on exercise ball by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Pullover Hip Extension on Exercise Ball alternatives

More exercises that train the chest as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.