Lying Dumbbell Pullovers

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Lying Dumbbell Pullovers

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	Target Body Part:	Chest
	Primary Muscles:	Pectorals (pecs)
	Secondary Muscles: (Synergists/Stabilizers)	Latissimus Dorsi (Lats), Rhomboids, Triceps, Pectorals (pecs), Serratus Anterior
	Equipment Needed:	Dumbbells, Bench

Simple
Technical

Step 1

Starting Position: Holding a dumbbell in the palms of both hands, lie on your back on a flat bench with your feet firmly placed on the floor. Slowly lift the dumbbell off your chest. Straighten your elbows until the dumbbell is positioned directly above your face and is hanging from your hands, vertically to the floor.

Step 2

Downward Phase: Inhale. Slowly and carefully, bend your elbows. Then lower the dumbbell behind your head.

Step 3

Upward Phase: Exhale and slowly return to your start position while maintaining the position of your torso on the bench.

Try to avoid your elbows flaring out. Keep your elbows within a few inches of each other throughout the exercise.

Step 1

Starting Position: Holding a dumbbell in the palms of both hands, lie supine (on your back) on a flat bench with your feet firmly placed on the floor. Slowly lift the dumbbell off your chest, fully extending your elbows until the dumbbell is positioned directly above your face and hangs vertically to the floor.

Step 2

Downward Phase: Inhale and slowly lower the dumbbell behind your head, bending at the elbows as the arms move back behind your head.

Step 3

Upward Phase: Exhale and slowly return to your starting position while maintaining the position of your torso on the bench.

Try to avoid your elbows flaring out. Keep your elbows within a few inches of each other throughout the exercise.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.