Fitness Training Exercises

Strength Training - Upper Back
Pull Over (Free Weights) - Also called Dumbbell Pull-Over

Equipment Required:

Flat bench
Dumbbell or barbell

Starting Position:

Lie face-up on the bench with top of head at one end and the knees bent, feet resting on the bench.
Hold one dumbbell with both hands ( a barbell may be used, hold bar using a close grip, hands together palms facing toward the feet) extend arms directly over the rib cage (elbows are not locked).
Keep lower back pressed firmly against bench.

Actions To Execute Exercise:

Slowly lower the arms behind your head as far as possible.
Pause; return arms to starting position.
Repeat.
Elbows stay slightly flexed throughout movement.
Back may arch slightly to its natural position, but it should not hyperextend.

Breathing Technique

Exhale while lowering arms; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the upper back and chest (latissimus dorsi, pectoralis).

Variations On This Exercise

Feet may also be placed on the edge of the bench with the knees bent.
Hold a single dumbbell in both hands and squeeze the hands together throughout the entire range of motion in order to further work the chest.
This exercise may also be done on the floor, but with limited range of motion.

Precautions / Contraindications

Do not drop the weight behind the head and "bounce" it as this may cause excessive strain on the back and shoulders.
This exercise may be contraindicated for some individuals with back or shoulder problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements only.
Elbows remain slightly flexed throughout the movement.