Set Up:

  1. Lie down on your back.
  2. Hold the ends of one dumbbell with each of your hands.
  3. Arms are straight, holding the weight towards the ceiling.

The Movement:

  1. Starting with the weight towards the ceiling.
  2. Lower the weight, with control to your chest, and press back towards the ceiling.
  3. At the top of the motion, hinge at your shoulder to lower the weight to the floor, overhead.
  4. With straight arms, reverse the motion to bring the weight back towards the ceiling.
  5. Push the weight towards the ceiling lifting your head & shoulders of the mat.

Specific Cues:

  • Use a weight appropriate for the Pullover exercise.
  • During the pullover movement, your arms should be straight.
    Do not bend your elbows.
  • The lower back stays glued to the floor during the crunch movement.
  • Your neck is relaxed during the chest press and pullover movements.
  • Your legs should be engaged, toes pointed towards the ceiling, and not flopping open.

Related Exercises