VARIATIONS
Dumbbell PJR Pullover
Dumbbell lowers strictly toward forehead with elbows bending.
This isolation movement targets the triceps by maintaining constant tension through a specific range of motion. It strengthens the lockout portion of pressing movements while minimizing shoulder involvement.
HOW TO DO IT
- Lie flat on a bench holding one dumbbell with both hands above your chest.
- Bend your elbows to lower the weight strictly toward your forehead.
- Stop the descent just before the dumbbell touches your skin.
- Extend your elbows forcefully to return the weight to the starting position.
- Keep your upper arms perpendicular to the floor throughout the entire set.
COMMON MISTAKES
- Allowing the elbows to flare outward instead of staying tucked.
- Lowering the weight too far and resting it on the forehead.
- Using momentum to swing the dumbbell back to the start.
- Bending the wrists backward under the load of the dumbbell.
TIPS
- Visualize pushing the ceiling away rather than pulling the weight up.
- Keep your wrists stiff and aligned directly over your elbows.
- Focus on squeezing the triceps hard at the top of the movement.
SAFETY
- Do not drop the dumbbell onto your face if you fail a rep.
DETAILS
- Muscles
- Triceps
- Equipment
- DumbbellBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Pullover
- Arms
- Both
- Arms straight or bent
- Bent arms
- Body position
- Lying on the back
- Bench angle
- Flat
SIMILAR EXERCISES
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