How to: Single-Arm Pullover
Exercise Families:Shoulder Adduction
- Holding a dumbbell with your right hand, lie down on a bench. Plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Extend your right elbow to hold the dumbbell directly above your chest, keeping your left hand resting on your hip. This is your starting position.
- Inhale. Without changing the angle of your elbow, draw the dumbbell backwards and over your head in an arc-like motion until your upper arm is in line with your ear.
- Exhale. Draw the dumbbell upwards and forwards in the same arc-like motion to return to the starting position, once again, ensuring that the angle of your elbow remains unchanged. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.
Alternative Exercises for Bench
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.