Dumbbell Pullover
Lie across a bench with your upper back supported and hold one dumbbell above your chest with both hands. Keep a slight bend in the elbows and lower the weight in an arc behind your head until you feel a stretch through the chest and lats. Pull it back over the chest with control while keeping ribs down and hips steady.
Muscles worked
Equipment
DumbbellsBench
How to do it
- Lie across or along a bench with one dumbbell held over the chest.
- Keep a soft elbow bend and brace the ribs down.
- Lower the dumbbell behind the head in a controlled arc.
- Stop when the shoulders reach a comfortable stretch.
- Pull the dumbbell back over the chest without changing elbow angle.
- Keep the hips and rib cage quiet through the whole rep.
Watch for
- Elbows bending and straightening like a triceps extension.
- Low back arching as the weight moves behind the head.
- Lowering past the shoulder range you can control.
Breathing
Inhale as you lower, exhale as you pull the dumbbell back over the chest.
Tip
Use a smaller range if your ribs lift or the front of the shoulder feels pinched.
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