Classification
Type | auxiliary |
Mechanics | isolated |
Direction | push |
Equipment | dumbbell |
Additional Equipment | flat bench |
Instructions
Preparation
Lie supine on flat bench and grasp dumbbell. Hold dumbbell above head and keep elbow slightly flexed and pointing away.Execution
Lower dumbbell beyond head until upper arm is parallel to floor. Return and repeat.Variations / Comments
Keep hips on bench. Range of motion depends on actual shoulder flexibility.![Dumbbell Pull-over, One Arm | Starting Position Dumbbell Pull-over, One Arm Starting Position](/data/exercisefiles/26/826.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Pull-over, One Arm | Ending Position Dumbbell Pull-over, One Arm Ending Position](/data/exercisefiles/27/827.jpg)
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, One Arm | Muscles Front Dumbbell Pull-over, One Arm Muscles Front](/data/musclemaps/71/471.jpg)
Front
![Dumbbell Pull-over, One Arm | Muscles Rear Dumbbell Pull-over, One Arm Muscles Rear](/data/musclemaps/72/472.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)