Lie with your upper back on a bench and move a single dumbbell in a controlled arc from over the chest to behind the head, primarily loading the chest muscles.
How to do the Pullover (Dumbbell)#
- Lie so your upper back rests on the bench and hold a dumbbell with both hands at one end, arms extended over the chest with a slight elbow bend.
- Keep your torso steady and hinge at the shoulders to lower the weight in a smooth, wide arc behind your head until you feel a stretch across the chest.
- Hold the bottom position briefly while maintaining the elbow angle and control of the weight.
- Reverse the path by drawing the dumbbell back over the chest to the start position while exhaling, keeping the motion slow and controlled.
Muscles worked#
Common mistakes#
- Lowering the weight too far and forcing an excessive shoulder stretch.
- Straightening the elbows fully and turning the move into an arm press.
- Using momentum to swing the dumbbell instead of controlling the arc.
- Allowing the lower back or torso to shift on the bench.
