This exercise involves lying on the floor with a dumbbell and performing a pullover motion, which targets the chest, back, and triceps muscles. The movement involves extending the arms overhead while keeping them straight and then lowering the weight behind the head before returning to the starting position.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the chest, back, and triceps
- Improves upper body strength and stability
- Increases flexibility in the shoulders and chest
- Can help improve posture by strengthening the muscles that support the spine
- Can be modified for different fitness levels by adjusting the weight of the dumbbell
How to perform
- Start by lying flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
- Slowly lower the dumbbell behind your head, keeping your arms straight and your core engaged.
- Once the dumbbell is behind your head, slowly raise it back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Back
Primary
Triceps
Primary
Traps
Primary