Exercise Guide

Pullover With Dumbbell

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Pectoralis Major, Serratus Anterior
Triceps, Latissimus Dorsi, Teres Muscles, Deltoids
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required:Dumbbell, Bench / Stool / Exercise Ball
level:Normal
type:Strength
Variations available (4)
Starting PositionExecution

Starting Position

  • put an appropriate weight onto the bench
  • lay down onto the bench with your upper back, the weight lies beside you
  • bent your legs until your torso is about vertical to the ground
  • pick up the dumbbell with both hands
  • take the dumbbell by the upper bell
  • guide it above your chest with slightly bent arms

Correct Execution

  • keep your arms bent a little and guide the weight slowly above and behind your head until your upper arms are in one line with your upper body
  • bring the dumbbell back to the starting position again
  • your body always remains stable
  • avoid lifting your hips
  • repeat the exercise

tips for the workout

  1. if you hold the hip lower, the chest training becomes more intensive (more power is needed, to guide the weight back up again)
  2. if you are experienced in working out, you can also do it on a gym ball
    • by keeping the balance, you can demand the core additionally
Suggestions for this exercise?!

Related exercise lists:

Strength Training With Dumbbells, Barbell And Kettlebell, Strength Training With Exercise Ball, Exercise Ball, Dumbbells, Free Weights, Pecs