Fit-ball Dumbbell Pullover
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Exercise Description
Target Area – Latissimus Dorsi
Ancillary Muscles – Triceps, Chest, Abdominals, Lower back, Gluteals, Hamstrings
Goal – To build, strengthen and isolate the latissimus dorsi
Alternate Exercises – Straight−arm Pulldown, Pullover Machine
Exercise Instructions
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Sit on a fit−ball holding a single dumbbell and roll forward lying back on the ball placing the feet wide on the floor |
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The hips should be extended up, the chest should be lifted up and the head sloping slightly down over the back of the ball |
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Hold the DB vertically above the chest cupping the underneath of the upper side with both of the hands and bend the elbows slightly |
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In this position lower the DB very slowly over the back of the head tensing the abdominals hard so that your position on the fit−ball is secure |
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Stop when the hands are in line with the back of the head or when a good stretch is felt through the latissimus dorsi then lift it back to above the chest |
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Make sure the fit−ball remains stable throughout the movement |
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Breathe in on the way down and out on the way up |
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