Lying Dumbbell Pull-over to Extension
- Primary muscles
- Triceps, Chest
- Secondary muscles
- Lats
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 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.
