The Pull Over develops strength in the triceps muscles which support Free Weight Core exercises like the Bench Press.
It is performed using a bench and spotter.
Figures 14-20 and 14-21 show the exercise as it would be conducted by an individual Soldier with single and double dumbbells:
Spotting Position
The spotting position for the Pull Over is the Front Leaning Stance position.
The spotter is positioned and maintains hands close to the lifter’s hands throughout the movement.
Starting Position
The starting position for the Pull Over is the Supine position on a bench with feet on the ground, and hips, shoulders, and head firmly resting on the bench.
A dumbbell is held in each hand, resting on the front of the shoulders.
If one dumbbell is used, it rests on the front of the upper chest.
Movement
From the starting position, raise the weight up and past the face until it has cleared the top of the head.
Lower the weight down until it is at or below the level of the bench.
After a brief pause, reverse the movement to return to the starting position.
Check Points
● Always lift a weight that can be controlled throughout the range of motion.
● Use one weight to improve control if necessary.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.