Enhancing Skills

Alternating Pull Over

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

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.

Proper form:

  1. Lie flat on a bench with a dumbbell in each hand.
  2. Extend your arms straight up, perpendicular to your torso, with your palms facing each other.
  3. Lower one dumbbell behind your head, keeping your elbows slightly bent.
  4. Pause briefly at the bottom of the movement, then return the dumbbell to the starting position.
  5. 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.

Body Group:

Back

Muscle Group(s):

Chest, Upper back

Muscles used:

Primary:

Latissimus Dorsi, Pectoralis Major

Secondary:

Triceps Brachii

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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