Dumbbell Floor Pullover
Strengthen your chest and back with the Dumbbell Floor Pullover! A simple, effective exercise you can do at home for a full upper body workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie flat on the floor, knees bent and feet flat, with a dumbbell in both hands. Position the dumbbell over your chest with your arms extended.
2. Keep a slight bend in your elbows throughout the exercise to avoid unnecessary stress on the elbow joint.
3. Inhale and slowly lower the dumbbell over and beyond your head until your upper arms are in line with your torso and you feel a stretch in your chest and rib cage.
4. Exhale as you bring the dumbbell back up to the starting position using the same arc motion.
5. Perform the intended number of repetitions and sets, ensuring you maintain proper form.
Tips:
- Start with a light weight and focus on form and full range of motion.
- Keep the motion controlled and avoid letting the weight drop quickly or using momentum.
- Be sure to keep your lower back pressed gently into the floor to protect your spine.
---