Dumbbell Pullover (VERSION 2)

Category

Chest

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Pectoralis Major, Latissimus Dorsi, Teres Major

Secondary muscles

Anterior Deltoids, Triceps Brachii

How to do it

1. Begin by lying on a flat bench, with your feet flat on the floor. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
2. Keeping a slight bend in your elbows, lower the dumbbell in an arc over your head until your upper arms are in line with your torso.
3. Pull the dumbbell back over your chest by contracting your chest and lats, following the same arc as you lowered it.
4. Repeat for the desired number of repetitions.

Form tips

• Keep a slight bend in your elbows throughout the movement to avoid joint strain.
• Ensure your back and shoulders are firmly supported on the bench.
• Avoid lowering the dumbbell too far behind your head to prevent shoulder strain.