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.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Pull Overs
Lying on your back, legs bent and feet flat on the ground. Hold a dumbbell with both hands, arms extended above chest. Slowly lower arms backward, stretching chest. Return to start.
Common mistakes
Keep movements controlled, avoid letting dumbbell pull your arms too far back.
Breathing
Inhale as you lower the dumbbell, exhale as you lift it back to the starting position.
Muscles worked
Primary Muscles
Latissimus Dorsi
Secondary Muscles
Rhomboids, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Chest, Traps
Tertiary Muscles
Triceps
