Description
Unilateral pullover in two-handed grip to stretch and contract the pectorals with control.
01 · Setup
Set up the movement
- Lie on a flat bench with your head and upper back well supported.
- Stable torso, controlled shoulder blades, fixed pelvis.
- Arms slightly bent and angle maintained.
- Neutral wrists around the load.
02 · Execution
Perform the rep
- Descend in an arc behind the head with a slow tempo.
- Stop before any lumbar compensation.
- Bring back above the chest, keeping the arms almost fixed.
Technique cue
Controlled arc movement, without excessive arching.
Common mistakes- elbow that changes angle
- descent too low
- return too abrupt
- rising shoulders
Safety notes
Risks of poor execution
- Uncontrolled range of motion can overload the shoulders and lower back.
- Too fast a tempo increases the risk of painful traction.