Exercise 3: Chest Pull-Over (Use 1 Dumbbell)

• 1. Keep the dumbbell near your hip and lie on the floor. Bend the knees, feet flat on the ground.
• 2. Start Position Pick up the dumbbell and hold it in a vertical position directly above your chest. Two options available for holding the dumbbell:

Option 1: Hold both ends of the dumbbell with one hand on each end. The dumbbell will be in the horizontal position.

Option 2: Hold the dumbbell in a vertical position, with the top plate in your hands. Palms face up.

• 3. With a slight bend in your elbows lower the dumbbell over your head towards the floor as far as you comfortably can or until the dumbbell lightly touches the floor.
• 4. Pull the dumbbell up to start position by keeping your arms slightly bent.

Beginners – Lighter weight. 12 – 15 reps x 2 sets Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 sets

Intermediate to advanced variation: lift the feet off the ground during the exercise, and extend the legs as you lower the dumbbell. Extend legs to a comfortable height without arching the lower back. Keep lower back close to mat. Come back to initial position by folding the knees to the chest. See Level 2 image below.