Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).

Lying DB Pullover on Bench

*Build to a moderate weight; stay the same or build across sets

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.

Elevated Heel Goblet Squat