# Stability Ball Dumbbell Pullover with Hip Extension

A dumbbell pullover performed lying back on a stability ball, combined with a hip raise. As the dumbbell travels from behind your head to above your chest, your hips rise to a flat bridge, training the lats and chest together with the glutes and hamstrings.

- Intermediate · Compound
- Equipment: Dumbbells, Stability ball
- HD video: https://media.seto.fit/exercises/dumbbell-pullover-hip-extension-on-exercise-ball/video/male.mp4
- HTML: https://seto.fit/exercises/stability-ball-dumbbell-pullover-with-hip-extension/

## Muscles worked

- Lats: 8/10
- Glutes: 8/10
- Mid chest: 6/10
- Hamstrings: 5/10
- Abs: 5/10
- Triceps: 4/10
- Serratus anterior: 4/10

## How to do the Stability Ball Dumbbell Pullover with Hip Extension

1. Upper back on the ball, feet flat, dumbbell above your chest.
2. Lower the dumbbell behind your head as your hips drop.
3. Pull the dumbbell back over your chest while lifting your hips.
4. Finish with hips level and the dumbbell over your chest.

### Full technique — 8 steps

1. Sit on a stability ball holding one dumbbell, then walk your feet forward until the ball supports your upper and middle back.
2. Plant your feet flat on the floor about hip width apart with knees bent about 90 degrees.
3. Grip the dumbbell handle with both hands side by side and hold it straight above your chest.
4. Start with elbows slightly bent and keep that arm angle nearly unchanged throughout.
5. Lower the dumbbell in an arc behind your head while letting your hips drop toward the floor.
6. Stop when your arms are in line with your torso and you feel a stretch along your sides.
7. Squeeze your glutes to lift your hips as you pull the dumbbell back over your chest.
8. Finish with the dumbbell directly above your chest and your thighs and torso forming a flat line.

## Common mistakes

- Turning it into a triceps extension
- Letting ribs flare hard
- Stopping short of full hip extension
- Lifting the hips before the arms move
- Letting the ball roll under you

## Form cues

- Keep elbow bend fixed
- Arms and hips move together
- Finish with glutes
- Keep ribs down
- Feet stay planted

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 2 s
- **Muscle growth** (good fit): 3–4 sets of 10–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Glute Bridge Pullover](https://seto.fit/exercises/kettlebell-glute-bridge-pullover/)
- **Machine**: [Ski Erg Reverse Lunge Pull](https://seto.fit/exercises/ski-erg-reverse-lunge-pull/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plate Glute Bridge Pullover](https://seto.fit/exercises/plate-glute-bridge-pullover/) — Intermediate
- **This exercise: Stability Ball Dumbbell Pullover with Hip Extension — Intermediate**

## Quick answers

### What muscles does the Stability Ball Dumbbell Pullover with Hip Extension work?

Primary: Lats 8/10, Glutes 8/10. Also works: Mid chest 6/10, Hamstrings 5/10, Triceps 4/10, Abs 5/10.

### When should I do the Stability Ball Dumbbell Pullover with Hip Extension in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Stability Ball Dumbbell Pullover with Hip Extension?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Stability Ball Dumbbell Pullover with Hip Extension?

Kettlebell: Kettlebell Glute Bridge Pullover. Machine: Ski Erg Reverse Lunge Pull.

### What is an easier version of the Stability Ball Dumbbell Pullover with Hip Extension?

Plate Glute Bridge Pullover (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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