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Pull-over, One Arm

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

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 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 Starting Position
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Dumbbell Pull-over, One Arm 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, One Arm Muscles Front
Front
Dumbbell Pull-over, One Arm Muscles Rear
Rear
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