Own Every Range
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VIDEO DEMO

Eccentric-emphasis pullover

Progression of Dumbbell Pullover

YouTube · Mitchel MayCross Bench PulloverWatch the demonstration

PROGRESSION · HOW TO DO IT

Eccentric-emphasis pullover

These steps are written specifically for the Eccentric-emphasis pullover. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Eccentric-emphasis pullover. Lie lengthwise on a bench, hold one dumbbell above the chest, and keep a soft bend in the elbows.

  2. 02
    Move the pattern

    Keep the ribs down as the upper arms travel back overhead until the lats feel loaded.

  3. 03
    Match the demand

    Make the lowering phase deliberately slow and keep the return smooth.

  4. 04
    Finish with control

    Pull the arms back above the chest without changing the elbow bend or arching the low back. Stop before the low back substitutes.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

SHOULDERS & SCAPULAE / 20

Long rangeLong range

Eccentric-emphasis pullover

Sets: 3–4 · Reps: 8–15

Eccentric-emphasis pullover is a progression of Dumbbell Pullover. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The arms travel overhead as the lats and long head of the triceps lengthen, provided the ribcage stays controlled.