Your Cart is Empty

Upper Body Workouts: The Pull Over

September 07, 2013 2 min read

Here’s one of the classic upper body workouts for you! The pullover works for back, chest, shoulders and triceps, and - if you want to up the ante - it can also strengthen your core.

You’re going to want to use resistance for this exercise, so grab a dumbbell, medicine ball, sandbag, Ugi Ball, T-Bar, sack of potatoes, your toddler - whatever you can use to add some weight and safely perform this amazing upper body workout.

Here’s how to execute a pullover:

Step 1:
Lie flat on your back on an elevated surface. Make sure your head is supported. A stable bench, chair or stool is good if you do not have a workout step or a weight bench. Hold your weight with both hands and extend your arms front of you so the weight is over your chest. You can lie flat across your bench, so your body is fully supported, or you can just place your upper back on the bench to get a core workout. If you do this squeeze your glutes up, up, up! You want your hips to be parallel with the floor and your shoulder. For even more of a challenge, raise your heels so you are on your toes. Want even MORE of a challenge? Use a stability ball to get the best full body workout.

Step 2:
Slowly lower your arms back over your head. Keep a slight bend in your elbows. Go as far as your range of motion comfortably allows. This might mean you stop when your arms are parallel with the floor, this might mean your weight is almost touching the floor. It depends on your flexibility and strength. Just listen to your body.

Step 3:
Slowly raise your arms back up so the weight is once again over your chest, squeezing your chest as you return to starting position. Repeat for 10-15 reps. If your butt is hanging off the bench throughout the exercise, make sure it stays up in the air. Engage your core and try not to let your butt drop to get the best core workout.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.


We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.