Technique
- Place your upper back on a Stability ball and your feet flat on the ground, with the legs opened to provide stability.
- Hold a Dumbbell with both hands and extend your arms up to a vertical position.
- Let the weight drop down slowly overhead, as low as your flexibility allows.
- Then bring the weight back up.
Form tips
- Do not let your back arch too much (a little curvature is ok); focus on opening at the shoulders instead ( Shoulder flexion backward).
- Approach the bottom position slowly to avoid straining your shoulders. Once they are well warmed up, aim to go a little bit lower to gain flexibility in that position, while strengthening it thanks to the weight.
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
Regressions
Dumbbell pullover
Beginner
Variations
Dumbbell pullover
Beginner
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