How-To Perform Tricep Pullovers | Triceps Exercise Tutorial

The Triceps Pullover - an uncommon exercise, but one that will help build the mass in your triceps. The triceps main function is to extend the elbow, but will also help with shoulder extension, and with the Triceps Pullover you’ll be increasing the activation of your triceps by paring up both movements in one exercise.

Grab a dumbbell and place it at one end of a bench.
Lie down in the supine position, facing up, with the back of your head at the edge of the bench.
Reach back with both hands and cup the end of the dumbbell.
Maintaining a flexed elbow, pull the dumbbell up and over and as the dumbbell reaches the top of your head, begin to extend in your elbows.
Fully extend your elbow and lock out once the dumbbell is inline with your face.
Flex in your elbows and slowly lower the dumbbell back to the starting position.

DO NOT allow your hips to rise off of the bench, as this will decrease the stretch in your triceps and allow you to create momentum and cheat the weight up.
DO NOT keep your arms too straight, as this will not allow you to focus on the elbow extension, and decrease the activation in your triceps
DO NOT bounce the weight off of the floor as you lower it down. This will take tension off of your triceps and decrease activation in the muscles.

The Triceps Pullover. A compound exercise working in elbow and shoulder extension that will work on many muscles at once. You’ll not only work your triceps, but your lats, chest, and serratus. So give this one a shot, and it’ll most likely become your new favorite Triceps exercise.

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[kevinbowditch]

Love this 🙂 buff dudes are awesome, I never leave my house due to my depression and anxiety I watch your videos not just to learn but for enjoyment, I wish I could have people like you guys in my hi from Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[shades]

Actually, this is the most meaningful tricep exercise in existence and is responsible for 99% of my triceps development

[TheGatlinburgHussey]

Hello from Gatlinburg TN Smoky Mountains Park 🏞️🌄

[ATaylor]

Gave this a try in my apartment gym and omg !!! It's so perfect for a dumbbell at home workout choice when you don't have an EZ curl bar my tries are still sore from last night

[vbryxo]

thank you!! been working hard to get rid of my flabby wings💪

[mattmallecoccio]

Yats Ffub, Buff brothers. Thanks for the video, Brandon

[Louis_Varga]

I would love a video for dumbbell pullovers. The exercise is supposed to target our chest but I feel it in the back near the spine, like when preforming pull-ups. I must be preforming the exercise incorrectly.

[luisarizmendi]

How to prevent shoulder tension in this or the standing overhead version?

[RedBeardedDragon]

Im working on being a Buff Dude and not a Fluff Dude

[Jpo-xwjc]

To focus more on my last, I would keep more of a straight arm, right?

[RandyLex-wujy]

This has to be the most meaningless shit the universe has ever seen