Weighted Pullover On Stability Ball
Weighted Pullover On Stability Ball Exercise Description
The Weighted Pullover (on stability ball) trains the shoulder extension/adduction pattern while you maintain a stable bridge position. Primary movers are the latissimus dorsi, with assistance from teres major, pectoralis major (sternal fibers), and the long head of the triceps, while the glutes and anterior core work isometrically to keep a neutral pelvis and spine. Performing it on a stability ball increases anti-extension demand through the trunk, encouraging rib control without excessive lumbar arching. The arms travel in an overhead arc with a slight, fixed elbow bend, emphasizing motion at the glenohumeral joint while the shoulder blades naturally upwardly rotate on the way down and depress on the return. Use a comfortable, pain-free range that preserves shoulder centration, keeps the ribs down, and maintains firm foot contact for balance.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Pectoralis Major - Sternal Head, Teres Major, Triceps Brachii - Long Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Weighted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Weighted Pullover On Stability Ball Exercise
‘- Sit on the ball holding a dumbbell (or weight plate); walk your feet forward and lie back until head and upper back are supported.
– Set a bridge: feet flat, knees about 90°, squeeze glutes so knees–hips–shoulders form a line; keep ribs down and neck neutral.
– Hold the weight above the chest with both hands; wrists neutral; elbows softly bent (angle stays constant).
– Gently set the shoulders; avoid shrugging.
– Inhale and lower the arms in a controlled arc behind the head, allowing the shoulder blades to upwardly rotate; stop before rib flare or lumbar extension.
– Exhale and draw the upper arms back over the chest by initiating from the lats; keep the ball stable and hips level.
– Finish with the weight over the mid‑chest, shoulders stacked; recheck ribcage, pelvis, and neck alignment before continuing.
Weighted Pullover On Stability Ball Tips
‘- Keep your glutes squeezed so your knees, hips, and shoulders stay in a straight line.
– Maintain ribs down and a neutral neck to avoid excessive lumbar arching on the ball.
– Keep your feet flat with firm contact to help balance and keep the ball stable.
– Hold the weight over the chest with neutral wrists and a soft, fixed elbow bend throughout the arc.
– Gently set your shoulders and avoid shrugging before you begin lowering the weight.
– Inhale as you lower the arms in a slow, controlled arc, allowing the shoulder blades to upwardly rotate.
– Stop the descent as soon as you feel rib flare or low-back extension to stay in a comfortable, pain-free range.
– Exhale and initiate the return from the lats, drawing the upper arms back over the chest while keeping hips level.
– Let the shoulder blades depress naturally as the arms come back over the chest.
– At the top, finish with the weight over the mid‑chest and shoulders stacked, then briefly recheck ribcage, pelvis, and neck alignment before the next rep.
Weighted Pullover On Stability Ball Beginner Introduction
The Weighted Pullover (on stability ball) blends an upper‑body pulling motion with a full‑body stability challenge. The body rests in a bridged position on the ball while a weight is held above the chest and moved in a smooth arc toward and away from an overhead position. This action mainly targets the lats, with help from the chest and the back of the upper arms, while the glutes and abs stay engaged to support the hips and spine. Because the torso is supported on a round, unstable surface, the middle of the body works continuously to resist sagging or excessive arching through the lower back.
The movement emphasizes motion at the shoulder joint, with the elbows slightly bent and staying at roughly the same angle throughout. As the arms travel, the shoulder blades glide and settle naturally without dramatic shrugging, encouraging controlled movement rather than momentum. The range of motion is typically guided by comfort in the shoulders, ongoing contact with the feet for balance, and a steady alignment from knees to shoulders.