Pullover Exercise for Back
Back Strengthening Exercises Video Series
The pullover exercise is the next video in the back strengthening
While the primary muscles target in this are not the back,
they are the opposing muscles which help strengthen the back.
This workout is best done with dumbbell weights, but you can use
To do this same workout with resistance bands, you can either lay down
on the floor or kneel.
You would then anchor the bands behind and above you to get the
resistance you need for this pullover back exercise.
The main muscle target in this exercise is the pectoralis major, or the
Even though the primary muscle mover is not the back, this exercise
uses most of the major back muscles for assistance.
Therefore you are also strengthening the back with the lats (the upper
back muscle) more engaged.
This workout is just one in a series of many back exerices.
To see more videos in this series use the next / previous buttons below
Exercise #2 - Pullover Exercise
While the video and instructions below are lying perpendicular to the
workout bench, you can also lie down on the bench completely.
Just make sure your head is off the bench so that the muscles are
engaged while doing this exercise.
Lie down perpendicular on the bench to where only your shoulders are
supported on the bench.
- Place both feet flat on the floor with your knees bent and
hips slightly below the bench.
Lying down on the bench in this way will also use isometric
strengthening for your rear end and glutes as you hold in that position.
- Place the dumbbell weight in both hands holding it at one
- Stretch your arms up above your head aiming the dumbbell
weight towards the floor. Stretch back as far as you can.
- Lifting your arms up bring them straight up in front until
the arms are pointing straight at the ceiling.
- Repeat this for several repetitions doing 2 - 3 sets.
Make sure to breath while doing this exercise. Inhale as you come up
and exhale as you return to starting position.
Watch the video below to ensure you are doing the this move correctly.
This video uses dumbbell weights.
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the pullover exercise on youtube
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Resistance Band Exercises
Resistance bands are a great piece of equipment to do all sorts of
strengthening exercises. They are inexpensive and easy to travel with so you can always get your
workout in for the day.
If you are just starting out with your workouts, then be sure to check
out these tips to ensure you have the right environment for your
Back Stretching Exercises
Back stretches are a great way to keep your back strong and help
alleviate pain. So after a good workout on your back, don't forget to
stretch those muscles.