Build Back and Shoulder Strength with Hammer Pull Over

Hammer Pull Over

Rep Range

5-10

Hints

Lie flat on your back on the floor, legs extended straight out and a dumbbell in each hand with palms facing each other. Hold the dumbbells overhead, arms extended but not locked out. Initiate the movement by lowering one dumbbell back and towards the floor above your head. The range of motion will be limited by the floor, creating a safe stopping point. After lowering, use the muscles in your lats and chest to pull the dumbbell back up to the starting position. Once completed, repeat the movement with the other arm. This alternating action engages each side of your upper body independently.

Common Mistakes

Ensure that your back remains flat on the floor throughout the movement. Avoid any arching of the lower back or lifting your hips. Additionally, be cautious not to let the dumbbell fall too quickly, as controlled movement is key for muscle engagement and safety.

Breathing

Inhale as you lower the dumbbell towards the floor, and exhale as you pull it back up to the starting position. This exercise primarily targets the latissimus dorsi, but also works the chest, triceps, and core stabilizer muscles.

Muscle Focus

Primary Muscles

Latissimus Dorsi

Secondary Muscles

Rhomboids, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Chest, Traps

Tertiary Muscles

Triceps