Pullover
Main muscle worked: pectoralis major, posterior deltoids, latissimus dorsi, infraspinatus, teres major
This is an exercise you can do to work your chest muscles. At the same time, you can also work on your back.
Dumbbell pullover
- Lie flat on the bench with your head just over the edge. Your feet should be flat on the floor with wider than the hip width apart. Hold a dumbbell in the palms of both hands and surround the handle with your thumbs.
- Lower the dumbbell behind the head with elbows slightly bent.
- Bring the dumbbell back up vertically.
Perform 8-12 reps for 2-3 sets.
Side lying dumbbell pullover
- Grab a dumbbell and lie flat on your side on a bench.
- Lower the dumbbell behind the head with elbows slightly bent.
- Bring the dumbbell back.
Perform 8-12 reps for 2-3 sets.
Tips; Make sure you feel stretch in muscle next to your shoulder blades (teres major, infraspinatus) when lowering a dumbbell.