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Pull-over

 
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Classification
Type auxiliary
Mechanics isolated
Direction push
Equipment dumbbell
Additional Equipment flat bench
x Rate Pull-over
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Lie supine on flat bench and grasp dumbbell. Hold dumbbell with both hands under inner plate. Position it above head and keep elbows slightly flexed.

Execution

Lower dumbbell beyond head until upper arms are parallel to floor. Return and repeat.

Variations / Comments

Keep hips on bench. Range of motion depends on actual shoulder flexibility. Optionally place flat bench perpendicular to body with upper back resting on bench.

Dumbbell Pull-over Starting Position Starting Position
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Dumbbell Pull-over Ending Position Ending Position

Muscles

Target Pectoralis Major, Sternal
Synergist Latissimus Dorsi | Deltoid, Posterior | Rhomboids | Serratus Anterior
Stabilizers Triceps Brachii | Deltoid, Anterior | Pectoralis major, Clavicular | Wrist Flexors
Dumbbell Pull-over Muscles Front
Front
Dumbbell Pull-over Muscles Rear
Rear
High End Visualizations
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