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Lying Extension Pullover

Exercise Profile

Body PartBack
Primary MusclesLatissimus Dorsi
Secondary MusclesLevator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
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Introduction to the Lying Extension Pullover

The Lying Extension Pullover is a highly effective exercise that targets the muscles of the upper body, particularly the chest, back, and triceps. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, wanting to enhance their upper body strength and flexibility. This exercise is especially appealing due to its ability to improve posture, increase muscle definition, and contribute to better overall physical performance.

Performing the: A Step-by-Step Tutorial Lying Extension Pullover

  • Hold a dumbbell with both hands, extending your arms fully above your chest.
  • Slowly lower the dumbbell back over your head, keeping your arms straight, until the weight is about level with your head.
  • Pause for a moment, then use your chest and arm muscles to lift the dumbbell back to the starting position above your chest.
  • Repeat this movement for the desired number of repetitions, ensuring to keep your movements slow and controlled throughout the exercise.

Tips for Performing Lying Extension Pullover

  • **Controlled Movement**: Slowly lower the weight in an arc behind your head while keeping your arms straight. The movement should be controlled and slow to avoid injury. Once the dumbbell is level with your head, pause for a moment, then lift the dumbbell back to the starting position using the same slow, controlled motion.
  • **Keep Your Back Flat**: One common mistake is arching the back during the exercise. This can put unnecessary strain on your lower back and lead to injury. Always keep your back flat against the bench throughout the exercise.
  • **Avoid Bending Your Elbows**: Another common mistake is bending the elbows during the

Lying Extension Pullover FAQs

Can beginners do the Lying Extension Pullover?

Yes, beginners can do the Lying Extension Pullover exercise. However, they should start with light weights to ensure they are using the correct form and to avoid injury. As with any new exercise, it's recommended to have a trainer or experienced person guide you through the movements initially.

What are common variations of the Lying Extension Pullover?

  • Cable Lying Pullover: This variation uses a cable machine which provides consistent resistance throughout the entire movement.
  • Resistance Band Lying Pullover: This variation uses a resistance band, which can be a great alternative for those who don't have access to weights or a gym.
  • Stability Ball Lying Pullover: This variation incorporates a stability ball to engage your core and improve balance while performing the pullover.
  • Single-Arm Lying Pullover: This variation focuses on one arm at a time, which can help identify and correct any strength imbalances between your arms.

What are good complementing exercises for the Lying Extension Pullover?

  • The Dumbbell Fly exercise is a great complement to the Lying Extension Pullover because it targets the pectoral muscles from a different angle, enhancing overall chest development.
  • The Tricep Dips exercise is beneficial alongside the Lying Extension Pullover as it further strengthens and tones the tricep muscles, which are also used in the pullover movement.

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