The pullover exercise is an effective weight-training exercise that develops upper body muscle groups. It primarily targets your pectoralis major, which is the major muscle in your chest, and your latissimus dorsi, a large muscle in your back. In addition, there are surrounding smaller muscles that assist with stabilization and coordinating the movement, including your triceps, rhomboids, teres major, deltoids and levator scapulae. The exercise can be completed in the gym with a variety of weighted implements, such as a dumbbell or a weighted barbell.
Step 1
Complete the pullover exercise at a maximum of two to three days per week on nonconsecutive days. According to Keith E. Cinea of the National Strength and Conditioning Association, your muscles require at least 48 hours of rest in between training sessions. Therefore, a Monday, Wednesday and Friday or a Tuesday and Thursday schedule is appropriate.
Step 2
Wait until the end of your weight-training session to do pullovers. The pullover is an isolated exercise, meaning it only utilizes movement around one joint --- your shoulders. Complex exercises that require movement at multiple joints, such as the shoulders and elbows during a bench press, should be completed before isolated exercises.
Step 3
Choose an appropriate amount of resistance. The weight you're using during pullovers should cause you to become fatigued within your assigned number of repetitions. For example, if you're trying to complete 10 to 12 repetitions but are unable to reach 10, or if you can perform more than 12 easily, adjustments need to be made.
Step 4
Lie on your back on a bench. Bend your knees at 90 degrees and place your feet firmly on the floor.
Step 5
Hold a dumbbell or barbell up toward the ceiling with your elbows fully extended. If you're using a dumbbell, hold one weight with both hands, with the dumbbell in line with your body. If you're using a barbell, grip the bar with your hands shoulder-width apart and your palms facing your feet.
Step 6
Lower the weight behind your head, keeping your elbows primarily straight. Continue down until your arms become parallel with the floor. Return the weight back up to starting position.
Tips and Warnings
- Don't allow your hips to come up off the bench as you lower the weight behind your head. Use your abdominals to firmly hold the arch in your lower back down against the bench.
- Recruit a partner to be a spotter while you're completing the pullover exercise to reduce the risk of dropping a dumbbell or barbell on your face.
Things You'll Need
- Weight bench
- Free weights
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