Back Exercises

Barbell Pullovers

1. Lie face up on the ball with the head and shoulders supported, bar just over the chest with elbows bent.
2. Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head.
3. Keeping the elbows in a fixed position, take the weight over and behind the head as far as you safely and comfortably can.
4. Keep the abs tight and the body stable.
5. Contract the back muscles to pull the weight back up over the chest and complete 1-3 sets of 10-16 reps

Tips

• If you've never done this exercise, try it with a light dumbbell first.
• 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.

Index: Back Exercises

1. Dumbbell Pullover
2. Barbell Pullovers
3. Barbell Rows
4. Barbell High Rows
5. One Arm Row
6. Dumbbell Rows
7. Seated Row with Resistance Band
8. Lat Pulldowns with a Resistance Band
9. Alternating Dumbbell Rows
10. Back Extension