Description
Pullover with one load held in both hands to stretch and contract the chest with control.
01 · Setup
Set up the movement
- Lie on a flat bench with your head and upper back well supported.
- Keep your torso stable, shoulder blades controlled and pelvis fixed.
- Keep your arms slightly bent and maintain that angle.
- Keep your wrists neutral around the load.
02 · Execution
Perform the rep
- Lower in an arc behind your head at a slow tempo.
- Stop before any lower-back compensation.
- Bring the load back above your chest while keeping your arms almost fixed.
Technique cue
Controlled arc without excessive back arching.
Common mistakes- changing the elbow angle
- lowering too far
- returning too abruptly
- raising the shoulders
Safety notes
Risks of poor execution
- An uncontrolled range can overload the shoulders and lower back.
- An overly fast tempo increases the risk of painful strain.