1 / 6PJR Pullover
A pullover for the triceps: holding one dumbbell, you bend the elbows to lower it behind your head and pull it back while straightening the arms. It stretches and works the long head of the triceps.
TricepsChestBack
- Level
- Advanced
- Equipment
- Dumbbells, Bench
- Main muscle
- Triceps
- Also works
- Chest, Back
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie on a bench holding one dumbbell with both hands over your chest.
- 2Bend your elbows to lower it behind your head.
- 3Pull it back over your chest while straightening your arms.
- 4Keep your elbows close the whole time.
Common mistakes
- Keeping the arms straight like a chest pullover
- Letting the elbows flare wide
- Arching the lower back
Tips
- Keep the elbows close together the whole time
- Bend the elbows as the dumbbell goes behind your head
- Straighten the arms as you pull it back over the chest
Questions
How is it different from a normal pullover?
Bending and straightening the elbows makes the triceps do most of the work instead of the chest and lats.
How heavy?
Light to moderate, 10 to 15 reps.
More Triceps exercises
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