Tone your whole upper body with one exercise.

One move can tone your whole upper body.

You can perform this super-efficient compound exercise with a simple pair of dumbbells at home. It works the chest and back simultaneously–The lats, pecs, triceps, teres major, deltoids, rhomboids, levator, plus the abs–all at once.  That’s a lot of muscles.

People sometimes overlook the pullover, an old-school move, in favor of more trendy moves. But sometimes simple is best, especially when it comes to efficiency, ie, achieving more in less time. Do your upper body muscles a favor and try adding this move to your home workouts.

As a well-known gym move, it’s often done on a bench with a bar, dumbbells or cable.

Using a bench, you can lay perpendicular (pictured below), with your hips lower than your back, or lengthwise (above).

Personally, my favorite way to do this is lengthwise, using one or two dumbbells (rather than a barbell).  However, you can try using a barbell if you have access to one for a wider grip, which will work more of your chest.  Keep your elbows slightly bent.  Be sure to use proper weight that allows you to keep good form.  Start light and go from there.

This move can also be done with a cable…

Or with a stability ball and weights…

If you don’t have access to either a stability ball or bench, you can do these on the floor too. You can even add a hip lift simultaneously to work your upper body, lower body and core all at once.

To keep things interesting, I like to super-set dumbbell pullovers with dumbbell chest presses or pec flies, or even lying tricep extentions.  To super-set two moves, perform alternating sets of each with no rest in between.

Speaking of triceps, mine were sore for a couple of days the last time I did pullovers.  Try super-setting pullovers with tricep extentions for an awesome tricep workout. 

When it comes to changing up your workout routine, sometimes going back to basics is best.  If you’re looking for a firm, toned upper body, try adding the pullover to your workouts!