Dumbbell Pullover

Set-up

• Lie across a flat bench with your upper back supported and your feet flat on the floor.
• Hold one dumbbell with both hands above your chest, arms nearly straight.

How to do it

1. Lower the dumbbell in an arc behind your head until you feel a stretch through your chest and lats.
2. Pull it back along the same arc to above your chest.

Coaching cues

• Keep a slight, fixed bend in your elbows.
• Keep your hips low and your core braced.

Common mistakes

• Bending the elbows so it becomes a tricep extension.
• Lowering the dumbbell further than your shoulders comfortably allow.

Safety

• Start light: the weight travels over your face and head.