Own Every Range
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VIDEO DEMO

Full-range bent-arm pullover

Regression of Dumbbell Pullover

YouTube · Mitchel MayCross Bench PulloverWatch the demonstration

REGRESSION · HOW TO DO IT

Full-range bent-arm pullover

These steps are written specifically for the Full-range bent-arm pullover. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full-range bent-arm 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

    Move through the full range only while every part of the rep stays controlled.

  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

01
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

Full-range bent-arm pullover

Sets: 3–4 · Reps: 8–15

Full-range bent-arm pullover is a regression 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.