Weight-Plate Pullover

Weighted Plate Pullover for Back

• A flat bench

1. Starting Position:

• Lie down on your back on a flat bench.

• Your upper back and shoulders should rest on the bench, with your feet flat on the floor.

• Hold a weight plate with both hands above your chest. Your arms should be straight but not locked.

2. Hand Positioning:

   • Place your hands on the sides of the plate, keeping them shoulder-width apart.

   • Your palms should face upward, and the plate should be positioned just above your chest.

3. Movement:

   • Slowly lower the weight plate in an arc behind your head, keeping your elbows slightly bent.

   • Focus on feeling a stretch in your lats (the large muscles of your back) as you lower the weight.

   • Make sure to keep your core engaged and your back pressed against the bench to maintain stability.

4. Returning to Start:

   • Once you feel a stretch, reverse the movement by pulling the weight plate back over your chest in the same arc motion.

   • Use your lats to bring the plate back to the starting position, making sure to control the movement and not let the weight drop quickly.

5. Repetitions:

   • Aim for 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.

6. Tips:

   • Start with a lighter weight to master the form before progressing to heavier weights.

   • Ensure your movements are slow and controlled to maximize muscle engagement and reduce the risk of injury.

   • Breathe out during the lifting phase (when you pull the plate back over your chest) and breathe in during the lowering phase.