Dumbbell Pullover with Drop Leg
Level up your core stability. This hybrid move combines a deep chest and lat stretch with a focused abdominal challenge to build strength, improve posture, and torch your midsection.
The Dumbbell Pullover with Drop Leg is a compound exercise that mainly works the core, with help from the back and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Pullover with Drop Leg Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Lats (latissimus dorsi); Chest (pectoralis major, sternal head)
How to do the Dumbbell Pullover with Drop Leg
Setup
Lie flat on your back on an exercise mat, keeping your spine neutral and engaged through your core.
Hold a single dumbbell vertically with both hands directly above your chest, keeping a slight bend in your elbows.
Extend your legs into the air, knees bent at a 90-degree angle (tabletop position).
Movement
Simultaneously lower the dumbbell overhead towards the floor while extending one leg straight out until it is just above the ground.
Maintain low-back contact with the mat throughout the entire movement to ensure the core is doing the work.
Return the dumbbell to the starting position above your chest while pulling your extended leg back to the tabletop position.
Repeat the movement on the opposite side, alternating legs with each repetition while keeping the dumbbell moving in a controlled arc.
Dumbbell Pullover with Drop Leg FAQs
What muscles does the Dumbbell Pullover with Drop Leg work?
The Dumbbell Pullover with Drop Leg mainly works the core, with help from the back and chest. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dumbbell Pullover with Drop Leg?
None. The Dumbbell Pullover with Drop Leg is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Pullover with Drop Leg a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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