Stability-Ball Weight-Plate Pullover

Weighted Plate Pullover on Stability Ball

- A weight plate (or dumbbell)

Starting Position:
1. Begin by placing the stability ball on the ground.
2. Sit on the stability ball and walk your feet forward so that your upper back and shoulders are supported by the ball. Your hips should be lifted off the ground, creating a straight line from your knees to your shoulders.
3. Hold the weight plate with both hands, arms extended above your chest. Your palms should be facing upward, with your fingers gripping the plate.

Movement Instructions:
1. Inhale: Slowly lower the weight plate behind your head in an arc motion. Keep your elbows slightly bent and focus on maintaining control.
2. Feel the Stretch: Lower the plate until you feel a gentle stretch in your chest and shoulders. Be careful not to overextend; keep your movement smooth and controlled.
3. Exhale: Engage your core and lift the weight plate back to the starting position. Focus on using your lats and chest muscles to pull the plate back up.
4. Repeat: Perform 10 to 15 repetitions, ensuring that your hips remain elevated and your back stays stable against the ball.

Tips:
- Keep your movements slow and controlled to maximize effectiveness and prevent injury.
- Adjust the weight of the plate according to your strength level.
- Maintain a neutral spine throughout the exercise to protect your back.