Ball pullover exercise how to#

With one palm on each side of the dumbbell, create a “closed” grasp by overlapping your thumbs behind the handle and overlapping fingers in front.

The handle of the dumbbell should sit between the base of your thumbs and body of the hands. Whether or not you choose to recruit a spotter, you will cradle the inside top half of the dumbbell in your palms with thumbs and fingers wrapped around the handle.įorm Tip: Grasp the dumbbell securely before bringing it over your face or before giving your spotter the signal to release it. Otherwise, you will need to transfer the dumbbell from atop your thigh to above your chest, which can be awkward positioning. A spotter is an individual who assists with the movement and provides physical assistance in the event of form breakdown or failure.Ī spotter is also helpful, because they can pass you the dumbbell when you are ready to begin. The pullover requires a spotter due to movement of the dumbbell over your face and head. Step 2 - Retrieve Your Dumbbell and Brace Credit: Merrick Lincoln, DPT, CSCS / YouTube

By placing your head high on the bench, you reduce the likelihood of the bench impeding shoulder range of motion during the pullover. If your bench is too tall, placing your feet on the bench frame or atop weight plates is acceptable.įorm Tip: Position your head as far up the bench as possible. Step 1 - Set Up a Strong Foundation Credit: Merrick Lincoln, DPT, CSCS / YouTubeįor the traditional dumbbell pullover, five stable points of contact are required - The back of your head, shoulder blades, and glutes must remain in contact with the bench, and both feet must be touching the floor.

These step-by-step instructions ensure proper form. The dumbbell pullover is an overhead shoulder extension exercise performed lying on a bench.

Ball pullover exercise how to#

How to Do the Dumbbell Pullover Step By Step