Exercise of the Week: Lying Dumbbell Pullover

Hi everyone!

This week we are talking about the “Lying Dumbbell Pullover”.  This movement will build muscle, work your stabilizer muscles, and flexibility.  It is important to engage the stabilizer muscles as they support the big muscles that are doing the work; they do this by holding them steady and balancing them.  Creating strong links between the major muscles and stabilizer muscles is crucial for long term benefits.  This exercise also allows for better range of motion and flexibility which is critical in preventing injury and maintaining progress.


The focus in the exercise is building strength in your back, triceps, and shoulders.  The exercise can be performed on either a bench or a Swiss ball.

How it is done:

  • Lying back on a bench or Swiss ball, hold the inner bar of a dumbbell with both hands, arms fully extended and triceps locked.
  • Bend your elbows to lower the dumbbell behind your head, then roll your shoulders back so your elbows are beside your head. Pause, then return to the start position by contracting the triceps and lats.


Here is the link to my programs that are available for purchase:  https://wisdomingolf.com/fitness-and-nutrition/

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