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.
Works with a dumbbell, kettlebell, EZ-bar, cable, or weight plate
Stretches and activates all three heads of the triceps
Hits the often-neglected long head of the triceps, which many movements miss