---
title: "Dumbbell Pullover Hip Extension on Exercise Ball"
description: "Begin by lying with your back on an exercise ball, feet flat on the floor, and knees bent at 90 degrees."
locale: en
slug: dumbbell-pullover-hip-extension-on-exercise-ball
url: "https://hi.fitness/exercises/dumbbell-pullover-hip-extension-on-exercise-ball"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Glutes","Hamstrings","Lats","Triceps"]
equipment: ["Dumbbell","Stability ball"]
category: "Conditioning"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/6b08e795-dumbbell-pullover-hip-extension-on-exercise-ball.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dumbbell Pullover Hip Extension on Exercise Ball

Begin by lying with your back on an exercise ball, feet flat on the floor, and knees bent at 90 degrees.

## How to do it

1. Begin by lying with your back on an exercise ball, feet flat on the floor, and knees bent at 90 degrees. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
2. Lower your hips towards the floor by bending your knees, while simultaneously lowering the dumbbell in an arc over your head until your upper arms are in line with your torso.
3. Extend your hips back to the starting position by squeezing your glutes and lifting your hips, while simultaneously pulling the dumbbell back over your chest by contracting your chest and lats.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep a slight bend in your elbows throughout the movement to avoid joint strain.
- Ensure your back is firmly supported on the exercise ball.
- Avoid lowering the dumbbell too far behind your head to prevent shoulder strain.

## Similar exercises

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