Lying Dumbbell Pull-over to Extension
Muscle Groups: Triceps
Lying Dumbbell Pull-over to Extension focuses on Triceps, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Lying Dumbbell Pull-over to Extension with proper form and technique.
- 1
Lie face up on a flat bench, holding one dumbbell with both hands, palms facing each other, directly over your chest.
- 2
With a slight bend in your elbows, slowly lower the dumbbell in an arc behind your head until your arms are parallel to the floor.
- 3
Engage your chest and lats to pull the dumbbell back up in the same arc, returning it to the position directly over your chest.
- 4
From this position, keeping your upper arms stationary, extend your forearms to push the dumbbell straight up towards the ceiling, fully straightening your elbows.
- 5
Slowly bend your elbows to lower the dumbbell back to the starting position over your chest, completing one repetition.
Secondary Muscles
While Lying Dumbbell Pull-over to Extension primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Lying Dumbbell Pull-over to Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Lying Dumbbell Pull-over to Extension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
