Online Fitness Trainer, Exercise Programs & Workout Routines

Dumbbell Pullovers

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  357 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Latissimus Dorsi
Secondary Muscles Trained:  Pectorals
Place the dumbbell on its end on one end of a flat bench or bed. If you have a flat bench, carefully position yourself perpendicular to the bench, with your upper back and shoulders supported on the bench, and feet planted firmly on the floor.

If you are using a bed, lie on the bed with your entire body except your neck and head which should be off the edge. Using both hands, grasp the dumbbell at one end with your palms up and interlocked in such a way that the weight is securely cradled in your hands and supported under one end.

Begin the movement with the dumbbell over your head (towards the ceiling) with your arms extended. Slowly lower the weight behind your head as far as possible without discomfort, being sure to keep your elbows fixed at about a 20 degree bend throughout the movement.

Reverse the movement and return to the starting position. The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.

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