DUMBBELL PULL OVER

Muscles Trained :
Pectoralis Major, Triceps, Teres major, Latissimus Dorsi, and Serratus Anterior

Joint Actions :
Shoulder Flexion

Instructions :

1. Lie in a supine (facing up) and perpendicular position to a flat bench with scapulas (shoulder blades) supporting the body.
2. Grasp head of single dumbbell with two hands making a diamond shape.
3. Allow hips to flex (sink towards the floor).
4. Extend (straighten) arms above the head and keep elbows flexed (bent) throughout the movement.
5. To begin the movement, simultaneously pull dumbbell upward and extend (straighten) hips.
6. Exhale throughout upward movement phase.
7. Continue upward motion of the weight in a shape of an arc until the weight is in line with the eyes.
8. Slowly lower the weight back overhead and simultaneously flex (bend) the hips.
9. Inhale throughout the lowering movement phase.
10. Return to starting position while allowing the weight to stretch the torso.
11. Repeat the movement for desired number of repetitions.

Variations :

1. Perform exercise with barbell.

Common Mistakes :

1. Changing the degree of flexion of the elbow throughout the movement.
2. Inhibiting the stretch provided by the weight in the starting position.

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