Pullover
Step by step
How to perform
- Hold a dumbbell with both hands above your chest, your arms should be fully extended and your palms should be facing up.
- Slowly lower the dumbbell back over your head while keeping your arms straight, until they are about parallel with the floor.
- Hold this position for a moment to feel the stretch in your chest and lats.
- Then, use your chest and lats to pull the dumbbell back over your chest, returning to the starting position.
Overview
About this exercise
The Pullover is a versatile exercise that primarily targets the muscles of the chest and back, helping to improve strength, flexibility, and posture. It's suitable for anyone from beginners to advanced fitness enthusiasts, as it can be modified to match different fitness levels. People might choose this exercise as it not only enhances muscle definition and promotes upper body strength, but also aids in improving stability and preventing injury.
Coaching cues
Form tips
Hold the dumbbell or barbell with both hands, palms facing up, and arms fully extended. Your grip should be secure but not overly tight to avoid unnecessary strain on your wrists. A common mistake is holding the weight with a loose grip, which can result in dropping the weight or improper form.
Lower the weight in a slow, controlled manner behind your head until your arms are in line with your body. Then, use your chest and lats to pull the weight back to the starting position. Avoid the mistake of using momentum to swing the weight up and down, as this can lead to shoulder injuries and won't effectively work the targeted muscles.
Keep exploring
Similar exercises.
Same primary muscle, with matching equipment first.