Dumbbell pullovers
What is straight-arm dumbbell pullover?
Lie on a bench with your head supported at its end.
Hold a dumbbell straight overhead, elbows purposely unbent with your palms against the inner plate, allowing the weight to hang and have loose range of motion.
With unbent arms, lower the weight behind the head to a body-parallel position, as if reaching for the far wall.
Pause briefly to note muscle extension and action, and return to the overhead starting position.
Focus, medium pace, moderate weight, 3 to 4 sets of 10 to 12 reps twice weekly on any alternate days.
Involves major lats and serratus, and minor pecs, bis and tris… feel good exercise, restores breathing, enhances rib cage, provides health and strength to shoulder rotation unless overdone.
Be prepared for initial soreness. As you become familiar with and accustom to the exercise, you might enjoy starting light with high reps and go heavier set by set with descending reps — 15, 12, 10, 8, 6 rep variation.
Perfect part-two of most any superset: dumbbell incline plus pullover, bench press plus pullover, seated lat row and pullover, squat and pullover.
That’s about it… Go… Godspeed… Dave
Dave Draper - Dave Draper Posted on June 1st, 2008 in Weight Training by Dave Draper