Pjr Pull-Over 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Pjr Pull-Over is a dumbbell exercise primarily targeting the lats while also engaging the chest as a secondary muscle. Performed lying on a bench or stability surface, it involves lowering a dumbbell behind the head with controlled motion and then pulling it back over the chest. This movement emphasizes the stretch and contraction of the lats, enhances upper body flexibility, and strengthens the chest, making it effective for developing both back width and upper chest stability.
How to Perform
Lie flat on a bench or stability surface with your feet firmly planted on the floor and your back pressed against the bench.
Hold a dumbbell with both hands above your chest, keeping your arms slightly bent at the elbows.
Inhale and slowly lower the dumbbell in an arc behind your head, feeling a stretch in your lats and chest.
Keep your core engaged and avoid arching your lower back during the movement.
Exhale and pull the dumbbell back over your chest in a controlled motion, focusing on contracting the lats.
Pause briefly at the top with the dumbbell over your chest before starting the next repetition.
Repeat for the desired number of reps while maintaining smooth and controlled movements throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid using excessively heavy dumbbells to maintain proper form and prevent shoulder strain.
Keep a slight bend in the elbows to reduce stress on the joints.
Do not arch your lower back; engage your core throughout the movement.
Focus on a slow and controlled motion rather than rushing through reps.
Ensure a full stretch of the lats without overextending the shoulders.
Keep the dumbbell close to a straight path over the chest to maintain tension on target muscles.
Avoid shrugging your shoulders upward during the lift.
Breathe steadily, inhaling on the lowering phase and exhaling on the lift.
Maintain a stable foot position to enhance balance and control.
Pause briefly at the top to maximize lat contraction before starting the next rep.
How Not to Perform
Do not use excessively heavy weights that force you to jerk or swing the dumbbell.
Avoid fully locking out or straightening the elbows, which can strain the joints.
Do not arch or lift your lower back off the bench during the movement.
Avoid dropping the dumbbell too quickly behind your head.
Do not let your shoulders shrug upward or hunch during the lift.
Avoid flaring your arms too wide, which reduces lat engagement and risks injury.
Do not hold your breath; maintain steady, controlled breathing.
Avoid letting your feet slide or become unstable on the floor.
Do not lift the dumbbell unevenly or twist your torso during the motion.
Avoid pausing at the bottom for too long, which can reduce tension on the lats.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
