Dumbbell Pullover Glute Bridge Hold
Maximize efficiency with this total-body hybrid. Hold a glute bridge for lower-body stability while performing a dumbbell pullover to target your lats, chest, and core all at once.
Instructions
Setup
Lie on your back on a yoga mat with knees bent and feet flat on the floor.
Hold a single dumbbell vertically with both hands by the plates, positioned directly above your chest.
Execution
Glute Bridge: Lift your hips toward the ceiling until your body forms a straight line from knees to shoulders. Hold this position throughout the duration of the set.
Pullover: While maintaining the bridge, lower the dumbbell behind your head in a controlled arc, keeping a slight bend in your elbows. Go only as far as your shoulder mobility allows while keeping your lower back pressed toward the floor.
Return: Engage your lats and chest to pull the dumbbell back to the starting position above your chest.
Stabilization: Focus on squeezing your glutes firmly to keep your hips lifted throughout each repetition.