The dumbbell pullover takes a dumbbell back over your head in an arc on nearly straight arms, stretching the lats and chest.
1Starting positionStart2End positionFinish
Setup
Lie along a bench or across it with your shoulder blades on it. Hold a dumbbell by the plate with both hands over your chest, elbows slightly bent. Lower it behind your head until you feel a stretch.
Execution
Lie across a bench so only your shoulder blades rest on it, holding a dumbbell straight above your chest — starting position.
Inhale and lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
Exhale and bring it back up the same arc.
Common mistakes
Bending your elbows and turning it into a skull crusher — keep the elbow angle fixed.
Lowering further than your shoulders allow — stop at a stretch, never pain.
Arching your lower back — ribs down, don't hike your hips.
Going heavy — a stretched shoulder needs a moderate weight.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
