Stability Ball Dumbbell Pullover

Chest Tier D for Chest Dumbbell Isolation Pull

Try it now

3sets

10-12reps

60srest

~4.3kcal/min

LatsC Triceps Glutes Abs

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inChest

Lats stretching overhead and contracting as you sweep down.

Key cue (the coach says it during the set)“Arms almost straight, sweep down with the lats.”

Tempo · Sweep 1 s · squeeze 1 · return 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Back of armsBending and straightening the elbows. Lock the elbow angle and move only at the shoulders.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Rest your head and upper back on the ball with your hips lifted in a bridge.
Keep your core braced so your lower back doesn't arch as the weight travels back.
Use a moderate weight you can control — the stretched position is where injuries happen.

Bending your elbows more on the way down, which turns it into a triceps extension.
Lowering the weight further than your shoulders can comfortably handle.