Lying Extension Pullover
Step by step
How to perform
- Hold a dumbbell with both hands, extending your arms fully above your chest.
- Slowly lower the dumbbell back over your head, keeping your arms straight, until the weight is about level with your head.
- Pause for a moment, then use your chest and arm muscles to lift the dumbbell back to the starting position above your chest.
- Repeat this movement for the desired number of repetitions, ensuring to keep your movements slow and controlled throughout the exercise.
Overview
About this exercise
The Lying Extension Pullover is a highly effective exercise that targets the muscles of the upper body, particularly the chest, back, and triceps. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, wanting to enhance their upper body strength and flexibility. This exercise is especially appealing due to its ability to improve posture, increase muscle definition, and contribute to better overall physical performance.
Coaching cues
Form tips
Slowly lower the weight in an arc behind your head while keeping your arms straight. The movement should be controlled and slow to avoid injury. Once the dumbbell is level with your head, pause for a moment, then lift the dumbbell back to the starting position using the same slow, controlled motion.
One common mistake is arching the back during the exercise. This can put unnecessary strain on your lower back and lead to injury. Always keep your back flat against the bench throughout the exercise.
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