RSS header - this is hidden

decline bench dumbbell pullover

Posted by Katie Frissell on Mar 12, 2018 4:28:28 PM
Katie Frissell

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.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

Request a Personal Trainer