Own Every Range
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VIDEO DEMO

Single-dumbbell pullover to press

Progression of PJR Pullover

YouTube · Fit GentDumbbell Pullover to PressWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-dumbbell pullover to press

These steps are written specifically for the Single-dumbbell pullover to press. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-dumbbell pullover to press. 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

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  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

Single-dumbbell pullover to press

Sets: 3–4 · Reps: 8–15

Single-dumbbell pullover to press is a progression 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.