Dumbbell Pullover

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. Lie perpendicular across a bench with only your upper back supported, keeping your feet stable on the ground
2. Hold a dumbbell above your chest with both hands, arms extended with a slight bend
3. Lower the dumbbell behind your head in an arc, feeling a deep stretch through your chest and lats
4. Pull the dumbbell back to the starting position along the same arc, contracting your chest muscles

Form tips

• Maintain a fixed, slight bend in your elbows throughout the movement
• Seek a deep stretch but don't lower the weight so far that you lose control
• Focus on your chest and back muscles doing the work, not your arms
• Allow your hips to drop slightly for a better stretch, but keep your core engaged