How to do a Leg Raise With Dumbbell Pull Over
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Leg Raise With Dumbbell Pull Over
Instructions for Proper Form
Leg Raise With Dumbbell Pull Over is a combination of two movements: a leg raise and a dumbbell pull over. This is a compound exercise that engages the core, shoulders, and lats. Performing both movements simultaneously increases the challenge for coordination and core stability, making it a great exercise for developing functional strength and muscle endurance.
- Grasp the head of a dumbbell in a diamond grip.
- Lie back on a flat bench, resting the dumbbell on your chest.
- Engage your core to raise your legs off the ground and extend the bottoms of your feet straight up.
- Position the dumbbell over your head, keeping your arms perpendicular to the ground and your palms facing up.
- Engage your core and keep your back and hips in contact with the bench to maintain proper posture.
- Engage your chest, back and core muscles as you lower your arms and legs in arcs toward the floor.
- Pause at the bottom of the exercise.
- Keeping your palms facing straight up, reverse the movement by engaging your core, chest and back muscles engaged.
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Alternative Exercises to Leg Raise With Dumbbell Pull Over
1. Dumbbell Bench Press
99.7 mSCORESWAPPED 1,228 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
2. Dumbbell Fly
98.3 mSCORESWAPPED 1,117 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
3. Alternating Dumbbell Bench Press
82 mSCORESWAPPED 974 TIMESAlternating Dumbbell Bench Press is a variation on the more standard Dumbbell Bench Press. Like other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. By alternating arms, you add instability and a greater need for core stabilization, helping to address any strength discrepancies between sides. This variation can also increase time under tension, making it an excellent exercise for muscle endurance.
4. Dumbbell Squeeze Press
91.1 mSCORESWAPPED 959 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.
5. Dumbbell Incline Bench Press
99 mSCORESWAPPED 593 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
6. Dumbbell Larson Press
72.7 mSCORESWAPPED 586 TIMESDumbbell Larson Press is a variation of the bench press that eliminates leg drive by keeping your legs elevated or off the ground. This compound exercise primarily targets the chest, shoulders, and triceps. By removing leg drive, you focus purely on upper body strength and stability, making it a great exercise to improve your bench press form and muscle isolation.
7. Around the Worlds
62.4 mSCORESWAPPED 581 TIMESAround the Worlds is an isolation exercise that primarily targets the shoulders and chest. It involves moving a pair of light dumbbells in a circular motion above your head and out to the sides, forming a full range of motion around your body. This exercise can help improve shoulder mobility and stability, while also engaging the chest muscles for added muscle activation.
8. Machine Fly
98.2 mSCORESWAPPED 534 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
- Beginner
- Chest
- Fly Machine
9. Incline Push Up
77.2 mSCORESWAPPED 470 TIMESTargets the lower chest and shoulders by elevating the feet, decreasing the difficulty level compared to traditional push-ups. This variation is beneficial for beginners or those focusing on lower chest development.
- Beginner
- Chest
- Flat Bench
10. Incline Dumbbell Squeeze Press
85.9 mSCORESWAPPED 456 TIMESIncline Dumbbell Squeeze Press is a variation on the more standard Bench Press. Like other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. The incline position emphasizes the upper chest and shoulders, while the act of squeezing the dumbbells together helps to maintain tension in the chest throughout the movement. This is a great exercise for building both strength and muscle mass in the upper chest.