Movement overview

The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.

Step-by-step cues

1. Lie flat on a bench, ensuring your upper back and shoulders are supported, with your feet firmly planted on the floor.
2. Hold a dumbbell with both hands, palms facing upward, and extend your arms straight above your chest.
3. Keep a slight bend in your elbows to reduce joint strain.
4. Inhale deeply and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
5. Pause briefly at the bottom of the movement.
6. Exhale as you reverse the motion, bringing the dumbbell back to the starting position above your chest.
7. Repeat for the desired number of repetitions, maintaining control throughout the exercise.

Technical tips

• Ensure your head and neck are relaxed throughout the movement to avoid unnecessary tension.
• Focus on maintaining a controlled motion; avoid using momentum to lift the weight.
• Engage your core to stabilize your body and prevent arching of the lower back.
• Select an appropriate weight that allows you to perform the exercise with proper form without compromising range of motion.
• Keep your elbows slightly bent to protect your joints and focus on muscle engagement.
• Perform this exercise slowly to maximize muscle tension and effectiveness.