Weighted Pullover (on stability ball)
Perform the weighted pullover while lying on a stability ball to engage your core and upper body muscles.
- Lie back on the stability ball, feet flat on the ground, and hold a weight above your chest with both hands.
- Slowly lower the weight behind your head, keeping your arms slightly bent.
- Engage your core and pull the weight back to the starting position.
How to perform the Weighted Pullover (on stability ball)
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Pullover (on stability ball) using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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