Dowel Pullover

Technique

How to perform Dowel Pullover

1. Stand tall with your feet hip-width apart and grasp a dowel or PVC pipe with a pronated grip well wider than shoulder width, arms straight in front of your thighs.
2. Engage your core, draw your ribs toward your pelvis, and keep your shoulders down and back.
3. This is your starting position.
4. Inhale, then exhale as you smoothly raise the dowel overhead and continue arcing it behind you until you feel a stretch across your chest, shoulders, and lats - stop before your elbows bend or your lower back arches.
5. Pause briefly at end-range, maintaining a proud chest and steady core while breathing into the stretch.
6. Inhale as you reverse the motion, bringing the dowel back over your head and down to the front of your thighs under control.
7. Repeat for the recommended number of repetitions, keeping each pass slow, smooth, and controlled.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Pectoralis Minor.