decline bench dumbbell pullover
DECLINE BENCH DUMBBELL PULLOVER
Step 1: Lie down on a decline bench with both legs securely locked in position. Reach for the dumbbell behind the head. Slowly lift the dumbbell up from the floor by using your arms.
Step 2: When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
Step 3: Begin by moving the dumbbell back down as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
Step 4: Now bring the dumbbell up while exhaling until you are back at the starting position. Remember to keep full control of the dumbbell at all times.
Step 5: When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Step 6: Complete 3-4 sets of 10-12 repetitions on each side.
The decline bench dumbbell pullover works your chest, triceps, and lats. It will give your back and chest muscles a nice stretch while you move the dumbbell down behind your head. Our trainers like to incorporate it into chest workouts alongside a series of other exercises you can find in our exercise library.
Check out our full list of back exercises and other exercises. Included are a few popular exercises like the seated row, one arm dumbbell rows, cable arm stretches, reverse flyes or plank rows.
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