PJR pull-over-

The PJR pull-over is a triceps-focused version of the pull-over exercise, usually performed on either a flat or slightly inclined bench. The low position of the movement stretches the triceps—particularly the long head of the muscle—while the top position is a triceps press that contracts all three heads. It can be done in any type of strength or muscle-focused workout, in traditional muscle-building rep ranges, such as 8-12 reps, or for higher reps.


  1. Works with a dumbbell, kettlebell, EZ-bar, cable, or weight plate
  2. Stretches and activates all three heads of the triceps
  3. Hits the often-neglected long head of the triceps, which many movements miss
  4. Also stretches and activates the chest and lats
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PJR pull-over- Images


PJR pull-over- Instructions

PJR pull-over- muscle diagram