Dumbell Pullover

The dumbell pullover is an excellent exercise to stretch the chest and shoulders. It can be used to work the costal muscles and improve the appearence of the chest, as well as overall posture. It is therefore an excellent exercise for Pectus Excavatum treatment.


Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent.


Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line withg torso. Pull dumbbell up and over chest. repeat.


Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise.

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