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 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 Dumbbell Pull-over Starting Position](/data/exercisefiles/30/830.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Pull-over | Ending Position Dumbbell Pull-over Ending Position](/data/exercisefiles/31/831.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 | Muscles Front Dumbbell Pull-over Muscles Front](/data/musclemaps/73/473.jpg)
Front
![Dumbbell Pull-over | Muscles Rear Dumbbell Pull-over Muscles Rear](/data/musclemaps/74/474.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)