Dumbbell Bridge Pull Over
Co-Founder & Trainer
The Dumbbell Bridge Pull Over is an exercise that targets the upper body, specifically the chest, back, and shoulders. It also engages the core and glutes. Here's a description of how to perform the Dumbbell Bridge Pull Over:
- Starting position: Lie on your back with your knees bent and your feet flat on the ground. Hold a dumbbell in both hands, palms facing upward. Extend your arms straight above your chest, keeping a slight bend in your elbows. Engage your core and press your lower back into the ground.
- Bridge movement: Press through your heels and lift your hips off the ground, coming into a bridge position. Maintain a straight line from your knees to your shoulders. This is your starting position for the exercise.
- Pull over movement: Keeping your arms straight, lower the dumbbell behind your head towards the ground, maintaining control and a slight stretch in your chest and shoulders. Make sure to maintain stability in your core and avoid arching your lower back.
- Return to starting position: Slowly raise the dumbbell back to the starting position above your chest, maintaining control and engaging your chest and shoulder muscles.
- Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout.
Important tips and considerations:
- Choose a dumbbell weight that allows you to perform the exercise with proper form and without straining.
- Keep your core engaged throughout the exercise to stabilize your body and protect your lower back.
- Focus on maintaining a steady and controlled movement, avoiding any jerking or swinging motions.
- Breathe naturally throughout the exercise, exhaling as you lower the dumbbell and inhaling as you raise it.
- If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
