PJR Pullover

Introduction

The PJR Pullover, named after bodybuilder Paul Jean-Guillame, is a highly effective isolation exercise primarily targeting the latissimus dorsi, triceps, and the long head of the triceps. This movement is particularly valued in hypertrophy-focused training regimens for its ability to stretch and engage the muscle fibers deeply, promoting muscle growth and flexibility. Unlike traditional pullovers, the PJR Pullover emphasizes a greater range of motion and a more controlled, deliberate execution, making it a staple for those looking to enhance their upper body development. By incorporating this exercise into your routine, you can achieve a more comprehensive and balanced muscular physique.

Execution

How to Execute PJR Pullover

Setup

1. Choose a dumbbell with an appropriate weight for your strength level.
2. Lie down on a flat bench with your head at the edge of the bench.
3. Hold the dumbbell with both hands, palms facing up, and position it over your chest with your arms slightly bent.
4. Ensure your feet are flat on the floor and your back is pressed firmly against the bench.

Execution

1. Begin by taking a deep breath and engaging your core.
2. Slowly lower the dumbbell in an arc motion behind your head, keeping your elbows slightly bent throughout the movement.
3. Lower the dumbbell until you feel a stretch in your lats and triceps, ensuring you maintain control of the weight.
4. Pause briefly at the bottom of the movement.
5. Exhale and use your lats and triceps to pull the dumbbell back to the starting position over your chest, following the same arc motion.

Finishing

1. Once you have completed the desired number of repetitions, carefully lower the dumbbell to your chest.
2. Sit up while holding the dumbbell close to your body to avoid strain.
3. Place the dumbbell back on the rack or floor safely.