Pullovers w/ Tube and Dumbbells 

 

1. This is a tough exercise, so if you have any kind of shoulder problems or feel any hesitation about this move, skip it.  It's a bit tricky getting into position.
2. Begin by attaching tube to a sturdy object (near the floor) and position the step or bench in front of tube (the tube should be coming from behind).
3. Loop the tube around a medium dumbbell (keep the tension loose at first) and continue holding the weight as you get into position--lying down on step with weight/tub straight up overhead (hold dumbbell on either side).
4. Gently lower weight behind you, keeping the elbows bent and only going as low as your flexibility allows or to ears.
5. Contract the back to pull the weight back up.
6. If you find the tube sags at the bottom of the movement, you can turn the dumbbell, wrapping more of the tubing around it.
7. Be very careful with this move!

Tips:

• If you've never done a dumbbell pullover, practice it before adding any type of tubing. 
• If you can't get into position while holding the weight, don't opt for reaching back behind you to pick up the weight.  Simply remove the tube and do it with the dumbbell or skip the move altogether.
• If you don't feel safe and in control, choose one type of resistance to use

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