Decline 1 Arm Pullover

Lie on a declined bench, holding a suitably weight dumbbell in one hand, making sure that all locking collars are securely fastened. You may also to decide to perform this exercise with two hands.

START

MIDDLE

FINISH

Always warm-up the muscles by performing a few reps with a light weight, as this exercise will work the chest and shoulder muscles.

Focusing on pushing your back and hips into the bench, you should aim to keep your feet on the floor, however if this forces an arch in your spine, either rest your feet on a step box, or on the bench if there is sufficient room.

Smoothly lower the weight down behind your head, keeping your arms straight, taking care to never go beyond the point where you can't smoothly lift the weight back up above your head.

Lift the weight over with your arm straight, keeping your hips down throughout the movement, taking the bar all the way down towards your hip.

Inhale as you lower the weight, and exhale as you lift the weight back up.