Own Every Range
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VIDEO DEMO

Supine arm reach

Regression of Dumbbell Pullover

YouTube · U.S. Masters SwimmingSupine Arm ReachWatch the demonstration

REGRESSION · HOW TO DO IT

Supine arm reach

These steps are written specifically for the Supine arm reach. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie on your back with knees bent, ribs resting down, and both arms reaching toward the ceiling.

  2. 02
    Move the pattern

    Slowly take the arms overhead only as far as the ribs and low back stay quiet.

  3. 03
    Finish with control

    Pause in the longest controlled position, then bring the arms back above the chest.

START WHERE YOU CAN WIN

Regress the demand

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02
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EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

SHOULDERS & SCAPULAE / 20

Long rangeLong range

Supine arm reach

Sets: 3–4 · Reps: 8–15

Supine arm reach 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.