Dumbbell Pullover Leg Raise | Illustrated Exercise Guide

Primary muscles: Chest, core
Secondary muscles: Back, quads, hip flexors
Equipment: Dumbbell

DUMBBELL PULLOVER LEG RAISE INSTRUCTIONS

1. Lie on your back with your knees bent and hold a dumbbell with both hands.
2. Extend your right leg, and lower the dumbbell back and over your head.
3. Raise your right leg toward the ceiling, and pull the dumbbell up and over the chest.
4. Lower the dumbbell and your right leg back to the initial position, repeat and then switch sides.

PROPER FORM AND BREATHING PATTERN

Keep your core tight, maintain your wrists and the extended leg straight, and keep a slight bend in your elbows. Breathe out as you pull the dumbbell and your leg up, and maintain the lower back pressed against the floor.

EXERCISE BENEFITS

The dumbbell pullover with leg raise works several muscles simultaneously and is a great full body exercise. This move strengthens the chest, back, core, quads and hip flexors, improves posture and boosts muscle strength, endurance and stamina.

DEMONSTRATION

SETS AND REPS

Do 2 or 3, 30-second sets on each side and, for a great cardio boost, pair this exercise with the skating windmill, and the knee to elbow kickback.

CALORIES BURNED

To calculate the number of calories burned doing the dumbbell pullover leg raise, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Skating Windmill
Glute bridge overhead reach
Figure 8 squat
Forward jump shuffle back

WORKOUT ROUTINES