The dumbbell pullover is a chest exercise that also targets the lats and tricep. It involves lying on a bench and moving a dumbbell in an arc over and behind your head while keeping your arms straight.
Also Works
LatsTriceps
How to Perform
1
Lie flat on a bench with your head at one end and your feet planted firmly on the ground.
2
Hold a dumbbell with both hands and extend your arms straight above your chest.
3
Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.
4
Pause for a moment, then raise the dumbbell back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lie with your upper back across the bench and lower the dumbbell behind your head in a wide arc until you feel a deep stretch in the chest and lats.
•Keep a slight bend in your elbows throughout and think about pulling the weight back over with your chest, not your arms.
•Brace your core and keep your hips steady; do not let them rise or fall during the Pullover arc.
Common Mistakes
•Bending the elbows excessively and turning the Pullover into a Tricep Extension movement.
•Lowering the hips as the dumbbell goes behind the head, which reduces the stretch on the chest and lats.
•Dropping the dumbbell too far behind the head, which can strain the shoulder capsule.