Lying Around The Worlds
Differentiation: Mechanics
This variation of a lying pullover is unique from other pullover exercises. Here is how: you lay flat on a bench | while horizontally moving dumbbells from your waist to behind your head. This movement engages your front deltoids, | middle deltoids, | and rear deltoid muscles all at once. Engaging these muscles increases the overall size and definition of your deltoids. Using dumbbells ensures each side of your body moves the same amount of weight.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in each hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain two dumbbells.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie lengthwise on the flat bench.
6) Place your feet flat on the floor, wide apart for stability.
7) Hold each dumbbell so that your palms are facing upward.
8) Hold the dumbbells next to your thighs with arms straight.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With elbows bent slightly, arc the dumbbells out sideways and then toward your head
3) ...until the dumbbells are behind your head.
4) (An overhead look at the movement.)
5) Hold for one second.
6) Arc the dumbbells back in the opposite direction...
7) ...until the dumbbells are next to your thighs.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keeping your palms facing upward during the movement.
Keep your arms straight throughout the movement.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.