Technique
- Sit on a bench and lie on your back, holding a Dumbbell with both hands above your chest.
- Slowly bring your arms overhead and let the weight open your shoulders at the bottom.
- Take care to keep your Abs engaged and your lower back in contact with the bench.
- Bring the weight back up above your chest.
Form tips
- Do not let your lower back arch, especially when lowering the weight down, as that would decrease the angle at the shoulders and make the exercise less beneficial and your progress harder to track.
Logging: Total weight used.
Muscles
Strength
Primary
- Chest
- Back
Secondary
- Serratus anterior
Flexibility
Primary
- Chest
- Back
Individual muscles
Individual muscles
- Pectoralis major (clavicular head)
- Pectoralis major (sternal head)
- Latissimus dorsi
- Teres major
- Serratus anterior
Equipment
Appears in
Flexibility
Other disciplines
Joint movements
trains stretches
Progressions
Stability ball weight pullover
Novice
Weighted cocoon
Novice
Regressions
Wall pullover
Beginner
Wall shoulder flexion stretch
Beginner
Variations
Stability ball weight pullover
Novice
View Similar Exercises
View Similar Exercises
Plate overhead triceps extension
Novice
Dumbbell overhead triceps extension
Novice
Single dumbbell overhead triceps extension
Novice
Barbell bench press
Beginner - Elite
Dumbbell bench press
Beginner
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