Pullover On Stability Ball With Weight

Muscles worked

The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.

Even with a single joint doing the moving, the muscle is not working alone — the mid-back retracts the shoulder blades so the shoulder has something solid to work from; the neck muscles keep the head from being dragged out of position.

Every exercise for:ShouldersMiddle backNeck

How this movement works

Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

The exercise ball is an unstable base on purpose. It shortens the leverage you can hold and demands constant small corrections, so the trunk works even when the movement is aimed elsewhere.

Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.

Every exercise using:Exercise ballDumbbell

These train the shoulders too, using equipment this one does not:

• Push Press - Behind the Neckbarbell
• Return Push from Stancemedicine ball
• Reverse Machine Flyesmachine
• Seated Cable Shoulder Presscable
• Seated Front Deltoidbody only