Alternating Pull Over
May 5th, 2023 4:00 PM Mr. Q Categories: Dumbbell
The dumbbell alternating pull over is a strength training exercise that primarily targets the muscles of the back, chest, and shoulders.
Stretch to do prior to exercise:
- Shoulder stretch
- Chest stretch
Warmup to do prior to exercise:
- 5-10 minutes of cardio, such as jogging or cycling
- Light weight dumbbell exercises for the chest and back
How to select the proper weight: Select a weight that is challenging but allows you to perform the exercise with proper form. It is recommended to start with a lighter weight and gradually increase the weight as you become stronger.
- Lie flat on a bench with a dumbbell in each hand.
- Extend your arms straight up, perpendicular to your torso, with your palms facing each other.
- Lower one dumbbell behind your head, keeping your elbows slightly bent.
- Pause briefly at the bottom of the movement, then return the dumbbell to the starting position.
- Repeat the movement with the other arm.
How to reduce the difficulty: To reduce the difficulty of this exercise, you can use a lighter weight, perform the exercise on an incline bench, or perform the exercise without weights.
How to increase difficulty: To increase the difficulty of this exercise, you can use a heavier weight, perform the exercise on a decline bench, or perform the exercise with a resistance band.
Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps
Estimated time for exercise: This exercise should take approximately 10-15 minutes to complete.
Muscle Group(s):Chest, Upper back
Primary:Latissimus Dorsi, Pectoralis Major