How to perform the Dumbbell Pullover
- 1Lie on a flat bench with your head close to the edge, feet flat on the floor, and hold one dumbbell with both hands above your chest, arms almost straight and hands pressed against the inside of the top plate.
- 2Keep a slight bend in your elbows and your lower back gently pressed into the bench, slowly lower the dumbbell in an arc back behind your head for about 2–3 seconds as you breathe in, then pull it back up over your chest in another smooth 2–3 seconds as you breathe out, stopping with the weight stacked over your shoulders without letting it rest.
Coach tips
- Only lower as far as your shoulders feel comfortable—if you feel sharp pain or your ribs pop up a lot, shorten the range of motion.
- Keep your elbows slightly bent and fixed in place so your lats and chest do the work instead of turning it into a triceps-only move.
- Start with a light weight and focus on slow, controlled reps before increasing the load, especially if your shoulders or upper back feel tight.
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