Weighted Pullover with Leg Raise
A compound movement combining a dumbbell pullover and leg raise that targets the abs, lats, and hip flexors to build core stability and upper body strength.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Chest, Abs, Hip Flexors
Secondary Muscles
Quads, Triceps, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Abs
9/10Rectus Abdominis
Chest
8/10Mid Chest
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Quads
5/10Rectus Femoris
Triceps
4/10Long Head
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench holding a dumbbell with both hands over your chest and legs raised vertically toward the ceiling.
- Simultaneously lower the dumbbell behind your head and your legs toward the floor.
- Keep your arms slightly bent and your legs straight or slightly bent.
- Stop when your arms align with your ears and legs are near the floor without arching your back.
- Engage your core and lats to pull the weight and legs back to the starting position.
Coaching Tips
Form Cues
- Ribs down
- Press back into bench
- Control the arc
- Squeeze abs tight
Breathing
Inhale as you lower the weight and legs, expanding the rib cage; exhale forcefully as you return to the start.
Tempo
3-1-1
Range of Motion
Lower arms until a stretch is felt in the lats and legs until the lower back begins to lift off the bench.
Safety
Safety Notes
- Stop immediately if lower back pain occurs
- Ensure a secure grip on the dumbbell
- Limit leg range if core control fails
Spotting
Not recommended; perform with manageable weights or use floor if bench feels unstable.
Common Mistakes
- Arching lower back
- Bending elbows excessively
- Using momentum
- Chin jutting forward
When to Avoid
- Lower back injuries
- Shoulder instability
- Hip flexor strains
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion without lumbar arch
- Ankle dorsiflexion for leg control
Build Up First
- Master basic dumbbell pullover
- Master lying leg raises
- Core bracing competency
Also known as
DB Pullover Leg Raise, Dumbbell Pullover Crunch, Lying Pullover Leg Raise
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