Enhance Back and Shoulder Strength with Single Arm Pull Overs

Single Arm Pull Overs

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Latissimus Dorsi

Secondary Muscles

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

Tertiary Muscles

Triceps