IntermediateDumbbellIn the weekly plan
Dumbbell Pullover
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Lats
Also works
- Also works: Chest
- Also works: Triceps
In your week
How to do it
Lie on your back (on the floor works) holding one dumbbell with both hands above your chest.
With a slight elbow bend, lower the dumbbell in an arc behind your head until you feel a stretch.
Pull it back over your chest, leading with your elbows.
Form tips
Keep the elbow bend fixed.
Breathe in on the way back, out on the way up.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
Beginner · Dumbbell
One-Arm Dumbbell Row
- Main target: Lats
- Also works: Biceps
- Also works: Rear delts
On Thu, Fri
In the plan
Intermediate · Dumbbell
Dumbbell Bent-Over Row
- Main target: Lats
- Also works: Traps
- Also works: Rear delts
- Also works: Biceps
- Also works: Lower back
On Thu
In the plan
Beginner · Dumbbell
Dumbbell Floor Press
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
On Mon, Fri
