Dumbbell Pullover

How to Perform the Dumbbell Pullover

1. Lie perpendicular across a flat bench with only your upper back and shoulders supported on the bench surface.
2. Hold a single dumbbell with both hands above your chest, gripping the inside of one end with palms pressing against the underside of the top weight plate.
3. Keep a slight bend in your elbows and lower the dumbbell in an arc behind your head toward the floor.
4. Lower until you feel a deep stretch in your lats and chest, with the dumbbell roughly level with or slightly below your head.
5. Pull the dumbbell back up over your chest in the same arc pattern, squeezing your lats and chest as you bring it overhead.
6. Stop when the dumbbell is directly above your chest and repeat for the prescribed number of reps.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Unique exercise that effectively trains both the chest and lats in a single movement.
• ✓Provides an excellent stretch for the lats, chest, and serratus anterior.
• ✓Can improve shoulder flexibility and rib cage expansion over time.

Pro Tips

• ●Lying perpendicular across the bench allows your hips to drop slightly, increasing the stretch on the rib cage and lats.
• ●Breathe in deeply as you lower the weight to expand the rib cage and maximize the stretch.
• ●Focus on pulling with the lats by imagining you are pressing your armpits toward the floor as you bring the weight back.

Recommended Sets & Reps