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Back Exercises


Updated May 16, 2014

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Dumbbell Pullover
Back Exercises
This exercise targets both the lats on either side of the back as well as the lower body and core, since you're holding yourself in a bridge position. The exercise is shown using an exercise ball but can be done on a bench or step for more stability.
  1. Lie face up on the ball with the head and shoulders supported, weight resting over the chest.
  2. Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head.
  3. Take the weight straight up over the chest, arms slightly bent. You can hold a dumbbell on either side or use a medicine ball.
  4. Keeping the body tight and stable, slowly lower the weight behind you, keeping the elbows slightly bent.
  5. Only lower the weight as far as your flexibility allows and try not to lower the weight below your head.
  6. Contract the back muscles to pull the weight back up over the chest and complete 1-3 sets of 10-16 reps


  • If you've never done this exercise, practice on the floor or a bench before trying it on the ball.
  • Begin with a light weight to practice good form and control.
  • If you have any shoulder problems, skip this exercise.
  • It's normal also to feel this move in the triceps and chest as well as the back.

Find this exercise in this Total Body Strength for Intermediate Exercisers workout.

Related Video
Weight Lifting Exercises for Back and Shoulders

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