Dumbbell Bridge Pull Over

Dani de la Cruz

Dani de la Cruz

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:

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

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