Exercise Tip: Swiss Pullovers

In General, Movement by Mikki ReillyLeave a Comment

The Swiss pullover is a great exercise which targets the muscles of the back as well as the glutes and core since you are holding yourself in a bridged posture.

Muscles involved: Latissimus Dorsi, Pectoralis Major, Triceps, Erector Spinae and Gluteus Maximus.

Action: Grasp a dumbbell and lower yourself back on a Swiss ball with your head and shoulders supported, dumbbell over your chest, arms extended and palms flat against the inside plate of the dumbbell. Contract your glutes and lift your body into a bridged position. Your knees, hips and shoulders should be in a straight line.

Keeping your body tight, begin by lowering the dumbbell behind your head until your upper arms are parallel to your torso. Contract your back muscles to pull the weight back over your chest and repeat for the desired number of repetitions.

Comments: Be sure to keep hips stationary throughout the exercise.

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