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Chest

Dumb-bell pullover
Target: pecs, lats

An single-joint move that hits your lower chest, lats and triceps.

Dumb-bell pullover

Lie with your head and shoulders supported on a bench and your feet flat on the floor.
Grasp a dumb-bell in both hands over your chest.
With your core muscles engaged, lower the weight slowly behind your head.
Use your pecs to draw your arms back over your head.
Keep a slight bend in your elbows and don't arch your back.

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CLICK IMAGES TO START WORKOUT

Variation: Swiss ball dumb-bell pullover

Counteracting the wobble gives your core a thorough workout as well as your chest.

View Variation: Swiss ball dumb-bell pullover

Variation: Dumb-bell pullover press

By bending your elbows at the bottom of the move and straightening them as you raise the weight, you also give your triceps a workout.

View Variation: Dumb-bell pullover press

Variation: Cable pullover

The cable ensures that you don't lose resistance at the top of the move.

View Variation: Cable pullover

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