Stability Ball Lat Pullover
Dumbbell pullover on a stability ball — combined lat-and-chest work with trunk stability.
Level: Intermediate
Primary: Back - Upper
Secondary: Chest
Movement: Isolation
Tags: Balance / Stability Pull
Type: Light Activity
Equipment: Dumbbell Stability Ball
Sports: Golf Gymnastics Swimming
Target muscles
The lats drive shoulder extension. The chest contributes. The serratus anterior and triceps stabilize. The trunk holds the bridge position.
How to perform
Setup
Lie with the upper back on the stability ball, hips raised. Hold a single dumbbell with both hands above the chest.
Execution
Lower the dumbbell back over the head until you feel a stretch in the lats. Pull it back up to the starting position.
Common mistakes
- Hips dropping.
- Letting the ball roll.
- Bending elbows more.
- Going too heavy.
- Cutting the range.
Progressions and regressions
Regress to bench pullover. To progress, work pause pullovers.
Programming notes
Combined accessory. 3 sets of 10-12 reps, twice a week.
