Dumbbell pull over

It is vitally important you perform this exercise in a controlled manner and have a spotter close to the weight at all times, due to having a heavy weight above the head.

Performing dumbbell pull overs

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Find a dumbbell that is of a suitable weight for you to perform the
  exercise.
• Rest upper back on a bench, with your body facing perpendicular to the
  bench.
• Keep back straight, and bend knees to stabilise body in position.
• Grasp the inner side of the dumbbell plate with both hands, making sure you
  have a firm grip.
• Position dumbbell over your head, with a slight bend in the elbow joint.
• Whilst keeping perfect body posture, stretch upper arms behind head, keeping
  bend in elbows.
• Once upper arms are parallel to the ground, bring arms back to starting
  position.
• Repeat for desired number repetitions.

Pull overs courtesy of Fitness Uncovered - Bodybuilding & Fitness

Latest health and fitness news

• Drinking tap water can make you fat
• 8 in 10 men will be overweight by 2020
• Swine flu could return to the UK with a bang
• Risks of breast cancer higher for skinny girls
• All women have an inbuilt fear of getting fat

Latest quizzes and tests

• Back & shoulder pain quiz
• Test your blood pressure knowledge
• Test your cancer basics knowledge
• Will you get diabetes?
• Do you have a healthy prostate?