Dumbbell Pullover

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Dumbbell Pullover

Instructions

Preparation

Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent.

Execution

Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line withg torso. Pull dumbbell up and over chest. repeat.

Comments

Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise. See suggested mount & dismount.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

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