Upper body exercise
Hook-Lying Pullover (Feet Elevated)
Upper bodyBodyweight1:33 demo
A pullover with your feet up on the bench that keeps your back flat and improves shoulder control.
How to perform it
Lie on the bench with your head and feet supported.
Flatten your back into the bench.
Hold a plate or dumbbell with straight arms over your chest.
Inhale as it moves overhead, exhale as it returns.
Coaching cues
- Keep the back flat
- Arms straight
- Use a box if you are taller
- Move slowly
Make it easier
Use a lighter weight.
Make it harder
Use a heavier weight.
What it trains
Shoulder mobilityChestLatsCore control
Programming
8–10 reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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More upper-body exercises
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