Men's Health® Ultimate Dumbbell Guide by Myatt Murphy

Author:Myatt Murphy
Language: eng
Format: epub
Publisher: Rodale
Published: 2007-03-11T05:00:00+00:00

PULLOVER

This sweeping exercise strengthens the upper back—primarily the lats—as well as the lower chest and triceps.

Basic Pullover

1. Lie flat on a bench with your knees bent, feet flat on the floor. Shimmy your body so that your head is right near the end of the bench.

2. Grab a dumbbell and wrap your thumbs and forefingers in a diamond shape around the inside end of the weight, then press it up above your chest with both hands. Your palms should be flat against the inside plate of the dumbbell, palms facing up.

3. With your elbows slightly bent, slowly sweep the weight back behind your head as far as is comfortable—your upper arms should end up alongside your ears.

4. Reverse the motion by sweeping your arms forward—keeping them fixed as you go—until the weight is back over your chest.

BEGINNER MOVES: PULLOVER

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