Lying Dumbbell Pullover to Extension

The lying dumbbell pullover to extension strengthens the back, shoulders, and triceps. The exercise’s pullover motion works the lats as the primary muscle and the shoulders as the secondary, while the extension motion works the triceps.


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    Lying back on a bench, hold the inner bar of a dumbbell with both hands, arms fully extended and triceps locked.
  2. Lying Dumbbell Pullover to Extension
    Bend your elbows to lower the dumbbell behind your head, then roll your shoulders back so your elbows are beside your head. Pause, then return to the start position by contracting the triceps and lats.

Trainer’s Tips

  • You should feel a stretch in your triceps and lats.
  • Move in a slow and controlled manner to avoid using momentum to complete the exercise.
  • Keep your back flat against the bench.