Pullover

Pullover is an exercise that has the ability to train opposing muscle groups at once. It is a good upper body exercise to develop muscle hypertrophy. Muscles worked in this exercise is:

• Pectorals

• Latissimus Dorsi

• Serratus

• Triceps

• Lie down on a bench with you head towards one end, similar to a bench press set up. With a light dumbbell held with both hands, extend the elbows so that the weight is above your chest.

• Let the hands and dumbbell move backwards as you feel the stretch in the chest and lats. Reach back as far as you can, making sure to focus on feeling the stretch of the lats, chest, and triceps.

• As you come upwards from the bottom position, stay focused on using the chest and lats to do the movement.

• To big lumbar extension.

• Using biceps to do the work. Chest and lats shall do the work!