Dumbbell Pullover

Description

The dumbbell pullover is a unique single-joint exercise performed lying across a bench with a single dumbbell held over the chest. The arms travel in a wide arc overhead and back, providing a deep stretch and contraction across both the lats and the chest. It is a classic bodybuilding exercise that hits multiple muscles in a way no other lift quite matches.

Muscle Group

Back, Chest, Latissimus Dorsi

Equipment Required

Dumbbell

Dumbbell Pullover Instructions

Place a single dumbbell at the end of a flat bench.
Lie perpendicular across the bench so only your upper back is supported, with your hips dropped lower than your shoulders.
Plant both feet firmly on the floor for stability.
Pick up the dumbbell with both hands cupped under the upper plate (like holding a goblet). Press it straight up over your chest with arms slightly bent.
Maintain a fixed, slight bend in your elbows throughout the entire movement. Do not bend or straighten the elbows during the rep.
Lower the dumbbell in an arc back over your head, going as far as your shoulder mobility allows. Feel the stretch across your lats and chest at the bottom.
Reverse the arc by pulling the dumbbell back over your chest, contracting your lats and chest hard.
Repeat for the desired number of reps. Use a moderate weight — form and stretch matter more than load on this lift.