Own Every Range
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VIDEO DEMO

PJR Pullover

YouTube · Testosterone NationThe PJR PulloverWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

PJR Pullover

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Lie on a bench holding one dumbbell above the chest with both hands and elbows pointing forward.

  2. 02
    Move

    Bend the elbows and let the weight travel behind the head while the upper arms move slightly back.

  3. 03
    Finish

    Keep the ribs controlled and straighten the elbows to bring the weight back over the chest.

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
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More about this movement

CHEST & TRICEPS / 48

Long rangeLong range

PJR Pullover

Sets: 3–4 · Reps: 8–15

Load the long head of the triceps in a deep overhead position.

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 shoulders and elbows flex together as the dumbbell travels behind the head, taking the long head of the triceps into meaningful length.