Pull Over - Incline Reverse Dumbbell Alternate
Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght
Beginner Chest Triceps Strength Dumbbell Incline Bench Pull Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.
Sit on an incline\ bench. Hold dumbbells in your hands using a reverse grip. The dumbbells should be in front of your chest with the arms straight (a slight bend in the elbows). This is your starting position. Raise the right dumbbell, continuing until it is behind your head. Your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement. Return to the staring position. Exhale during this movement. Raise the left dumbbell, continuing until it is behind your head. Your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement. Return to the staring position. Exhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Sit on an incline bench, holding dumbbells in front of your chest with elbows straight.
Sit on an incline\ bench. Hold dumbbells in your hands using a reverse grip. The dumbbells should be in front of your chest with the arms straight (a slight bend in the elbows). This is your starting position.
Step 2
Using a semicircular motion, move the right dumbbell to behind your head.
Raise the right dumbbell, continuing until it is behind your head. Your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement.
Step 3
Return to the staring position. Exhale during this movement.
Return to the staring position. Exhale during this movement. Sit on an incline\ bench. Hold dumbbells in your hands using a reverse grip. The dumbbells should be in front of your chest with the arms straight (a slight bend in the elbows).
Step 4
Using a semicircular motion, move the left dumbbell to behind your head.
Raise the left dumbbell, continuing until it is behind your head. Your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement.
Step 5
Return to the staring position. Exhale during this movement.
Return to the staring position. Exhale during this movement. Sit on an incline\ bench. Hold dumbbells in your hands using a reverse grip. The dumbbells should be in front of your chest with the arms straight (a slight bend in the elbows).