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May 5th, 2023 1:27 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell pull-over is a compound exercise that targets the chest, back, and core muscles. It involves lying on a bench with a dumbbell held above the chest and lowering it behind the head and then bringing it back to the starting position.

Stretch to do prior to exercise:

• Chest stretch
• Lat stretch

Warm-up to do prior to exercise:

• 5-10 minutes of light cardio (e.g. walking, cycling)
• 10-15 reps of bodyweight pull-overs

How to select the proper weight: Choose a weight that you can comfortably lift and lower with proper form for the desired number of reps.

Proper form:

1. Lie on a bench with your head and upper back supported, feet planted on the ground.
2. Hold a dumbbell with both hands extended above your chest.
3. Slowly lower the weight behind your head by bending your elbows until you feel a stretch in your chest and lats.
4. Bring the weight back up to the starting position, keeping your arms straight and avoiding locking your elbows.

How to reduce the difficulty:

• Use a lighter weight
• Decrease the range of motion

How to increase difficulty:

• Use a heavier weight
• Increase the range of motion
• Perform the exercise on an unstable surface (e.g. stability ball)

Number of reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 2-3 sets of 8-12 reps should take approximately 10-15 minutes.