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Bench Pullover

This exercise mainly strengthens the upper back (latissimus dorsi) but also works on the chest and shoulders. It helps improve posture.

Equipment
Gym bench and dumbbell. If you do this at home, lie on an exercise mat on the floor.

Exercise Technique

  1. Lie down on a bench with your legs apart and feet on the floor.
  2. Hold a dumbbell with both hands above your chest.
  3. Keeping your abdominals tight, slowly lower your arms backwards. Your elbows should be slightly bent.
  4. Only go back as far back as you can keep your lower back from arching and your shoulder joints comfortable.
  5. Slowly return the arms back to starting position.

Performance Tips

  1. If keeping your feet on the floor bothers your lower back, bend your knees and put your feet on the bench. If doing it on the floor, bend the knees.
  2. Keep the elbows close together.
  3. Pay attention to keeping your lower back from arching as you bring the arms backward. Also be aware of any discomfort or pain in the shoulder joints.
  4. Move slowly (three to four seconds to lower the weight and another three to four seconds to raise the weight).

Repetitions
10 to 15 repetitions. One to three sets.

Go to Common Exercises...