Pullovers are excellent for the back, as well as the triceps and chest. You can add intensity by using a resistance band along with a dumbbell, which creates constant tension throughout the exercise.
- Begin by attaching band to a sturdy object so that the band is coming from behind at the level of your body.
- Loop the tube around a weight (keep the tension loose at first) and lie on a step or bench with weight/band straight up overhead.
- Gently lower weight behind you, keeping the elbows bent, to the level of the step or as low as you can comfortably go.
- Contract the back to pull the weight back up.
- If you find the tube sags at the bottom of the movement, you can turn the dumbbell, wrapping more of the tubing around it.
Tips:
- If you've never done a dumbbell pullover, practice it before adding any type of band.
- 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 band 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
