| Purpose: Develop the upper back and lats. This is an excellent exercise for isolating the lats and packing on slabs of quality muscle. It is nicknamed the upper body squat because it almost equals the squat in terms of overall effectiveness.
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| Equipment variations: Pullover machine, barbell or dumbbell.
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| Starting position: Grasp the plate of the dumbbell with both hands. Lie on the bench with your body perpendicular to the bench. Your upper back and neck should be the only part of your body resting on the bench. Keep your feet securely positioned on the floor. Your arms should be slightly bent, holding the dumbbell over your chest. Keep your elbows as close together as possible. Maintain this position throughout the movement. |
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| Performance: Grasp the plate of the dumbbell with both hands. Lie on the bench with your body perpendicular to the bench. Your upper back and neck should be the only part of your body resting on the bench. Keep your feet securely positioned on the floor. Your arms should be slightly bent, holding the dumbbell over your chest. Keep your elbows as close together as possible. Maintain this position throughout the movement.
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