Single Arm Pull Overs
This back exercise mainly works your latissimus dorsi, with help from your rhomboids, rear shoulders and teres major. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Arm Pull Overs
Lie on back, arm extended overhead holding a dumbbell with a neutral grip. Pull it over your head to chest level.
Common mistakes
Avoid excessive elbow bending. Move with control, not momentum.
Breathing
Inhale as you lower the dumbbell, exhale pulling it over.
Muscles worked
Primary Muscles
Latissimus Dorsi
Secondary Muscles
Rhomboids, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Chest, Traps
Tertiary Muscles
Triceps
