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Swiss Ball Straight-Arm Dumbbell Pullover

The primary muscle worked during the straight-arm pullover is the pectoralis major, which is the largest muscle in the chest. Your lats are also heavily involved. Both are responsible for performing shoulder extension during the pullover. The posterior head of the deltoid also assists shoulder extension. Your triceps brachii, at the back of your arms, work to keep your elbows extended as you lift and lower the dumbbell.

Sit on the stability ball holding the dumbbell with both hands. Slowly begin walking your feet forward as you tuck your tail under, lowering your spine onto the ball as you walk your feet away from the ball until your head, shoulders and upper back are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees with your thighs and torso at or nearly parallel to the floor. Distribute your weight evenly through your feet. Finally, lift the dumbbell straight up over your chest as the palms rest on the underside of one of the sides of the dumbbell.

Inhale and slowly lower the weight down in an arc behind your head, while keeping your arms straight, stretching out your chest.

Exhale as you return the dumbbell back to the starting position.

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Those are so good for you. I can’t keep a ball at home. My kitty has destroyed them all. She thinks they’re for her and there’s no really easy place to put one away from her, so off to the gym. LOL


I was doing this same exact exercise a couple of days ago at the gym, using the bench. It had been my first time doing it and it really works the muscles, I felt it by the time I hit my 5th rep. Definitely an exercise people should consider, just be careful and use the proper form/technique is what I would tell someone who is going to perform it πŸ™‚


Vick Kinetips

I end my chest training with this exercise. Great stuff! Keep it up!