Dumbbell Lying Pullover Sa Exercise Ball

pectoralschestdumbbell

Matutunan kung paano gawin ang Dumbbell Lying Pullover Sa Exercise Ball nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders, Back.

Dumbbell Lying Pullover Sa Exercise Ball exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Lying Pullover Sa Exercise Ball

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Lying Pullover Sa Exercise Ball nang may tamang form:

  1. 1Umupo sa exercise ball at gumulong pasulong hanggang ang itaas ng likod ay nakapatong sa ball.
  2. 2Hawakan ang dumbbell gamit ang magkabilang kamay at ihuad ang mga braso nang tuwid pataas sa itaas ng dibdib.
  3. 3Dahan-dahang ibaba ang dumbbell sa likod ng ulo habang pinapanatiling tuwid ang mga braso.
  4. 4Huminto sandali, pagkatapos ay itaas ang dumbbell pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Dumbbell Lying Pullover Sa Exercise Ball

Primary

pectorals

Secondary

tricepsshouldersback

Exercise Details

Equipment
dumbbell
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Dumbbell Lying Pullover Sa Exercise Ball?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Lying Pullover Sa Exercise Ball?

Ang Dumbbell Lying Pullover Sa Exercise Ball ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders, Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Dumbbell Lying Pullover Sa Exercise Ball?

Ang Dumbbell Lying Pullover Sa Exercise Ball ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Lying Pullover Sa Exercise Ball nang may tamang form?

Simulan sa pamamagitan ng Umupo sa exercise ball at gumulong pasulong hanggang ang itaas ng likod ay nakapatong sa ball. Hawakan ang dumbbell gamit ang magkabilang kamay at ihuad ang mga braso nang tuwid pataas sa itaas ng dibdib. Dahan-dahang ibaba ang dumbbell sa likod ng ulo habang pinapanatiling tuwid ang mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Lying Pullover Sa Exercise Ball?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Dumbbell Lying Pullover Sa Exercise Ball?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Dumbbell Lying Pullover Sa Exercise Ball best for?

The Dumbbell Lying Pullover Sa Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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