Dumbbell Pullover

Setup

1. 01Lie back on a flat bench, feet planted on the floor.
2. 02Cup one end of a dumbbell with both hands.
3. 03Press the dumbbell over the chest, arms slightly bent.
4. 04Brace the core and tuck the ribs down.

Execution

1. 01Lower the dumbbell in an arc behind the head.
2. 02Descend until you feel a deep stretch in chest and lats.
3. 03Pull the dumbbell back over the chest along the same arc.
4. 04Keep the elbow bend constant throughout.

Checkpoints

• -Elbows hold a slight, fixed bend for the whole set.
• -Ribs stay down; the lower back does not over-arch.
• -The stretch is felt in the lats and chest, not the shoulders.
• -Hips stay level on the bench, not sagging or lifting.

Common mistakes

• -Bending and extending the elbows, turning it into a triceps extension.
• -Arching the lower back to fake a deeper stretch.
• -Lowering too far and straining the shoulder joint.
• -Using a weight too heavy to control behind the head.