Alternate Pullovers

This is an excellent exercise for increasing your chest and front deltoid (shoulder) muscles.

START

FINISH

Commence the exercise lying on a flat bench with a suitably weighted dumbbell in each hand, resting on your upper thigh, making sure that all locking collars are securely fastened.

Keeping your arms straight, smoothly raise one arm up and backwards, as in a back stroke swimming action, as far back behind your head as is possible, however avoid lowering pass your head height.

Once in the outer phase with one weight, repeat the process with your opposite arm, whilst taking the extended arm back to your starting position, keeping your arms straight throughout the movement.

Care should be taken not to hit the weights together when they cross overhead, aiming to keep your wrists inline with your arms throughout.

Focus on keeping your back pushed into the bench, your arms straight and your breathing natural.