Own Every Range
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VIDEO DEMO

Short-range PJR pullover

Regression of PJR Pullover

YouTube · Testosterone NationThe PJR PulloverWatch the demonstration

REGRESSION · HOW TO DO IT

Short-range PJR pullover

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

  1. 01
    Set up your version

    Set up specifically for the Short-range PJR pullover. Lie on a bench holding one dumbbell above the chest with both hands and elbows pointing forward.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Use the smaller named range and reverse before position or control changes.

  4. 04
    Finish with control

    Keep the ribs controlled and straighten the elbows to bring the weight back over the chest. Reverse with the triceps—not a rib flare.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

CHEST & TRICEPS / 48

Long rangeLong range

Short-range PJR pullover

Sets: 3–4 · Reps: 8–15

Short-range PJR pullover is a regression of PJR 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 shoulders and elbows flex together as the dumbbell travels behind the head, taking the long head of the triceps into meaningful length.