Leg Raise With Dumbbell Pull Over
The Leg Raise With Dumbbell Pull Over is a compound core exercise that combines a supine leg lift with an overhead dumbbell movement to target the lower abdominals, lats, and chest simultaneously. This integrated movement challenges your core stability by forcing your abdominals to resist arching the lower back while both your upper and lower limbs extend away from your center.
This complex movement places significant demand on core stability and lumbar safety, making form critical. Our AI analyzes your RPE and performance feedback to ensure you aren't compensating with your lower back; if you report high fatigue or previous lower back sensitivity, the system will automatically adjust the weight or suggest a regression like the Dead Bug to maintain safety. By tracking your recovery metrics, the AI ensures you only perform this high-coordination lift when your central nervous system is sufficiently recovered to maintain proper bracing.
Form Cues
- Press your lower back firmly into the bench or floor throughout the rep
- Move your arms and legs simultaneously in a synchronized rhythm
- Keep a slight bend in your elbows and knees to reduce joint stress
- Exhale forcefully as you bring the dumbbell and legs together
- Engage your lats as you pull the weight back over your chest
- Don't allow your lower back to arch off the surface at the bottom of the movement
- Don't use momentum or swing your legs to initiate the lift
- Don't bend your elbows excessively, turning the movement into a tricep extension
- Don't lower your legs past the point where you can maintain a flat back
Common Mistakes
- Arching the lower back
- Moving too quickly
- Lack of coordination between limbs
- Bending elbows too much
- Lifting the head off the bench
Muscles Worked
This exercise is a powerhouse for the anterior chain, primarily targeting the rectus abdominis (lower abs) and hip flexors as they control the leg descent. Simultaneously, the latissimus dorsi and pectorals work to control the dumbbell pullover, while the deep core stabilizers must fire intensely to prevent spinal extension (arching) under the load of both levers moving apart.
Primary
Secondary
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