Movement overview

The Dumbbell Pullover with Legs Raised is an advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.

Step-by-step cues

1. Lie flat on your back on a bench, ensuring your head and neck are supported.
2. Raise your legs so they are perpendicular to the floor, keeping them straight and together.
3. Hold a dumbbell with both hands, arms extended above your chest. Your palms should be facing upward, gripping the dumbbell securely.
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. Keep your elbows slightly bent throughout the movement to reduce strain on the joints.
6. Exhale and bring the dumbbell back to the starting position using your chest and lat muscles.
7. Repeat for the desired number of repetitions while maintaining control and form.

Technical tips

• Ensure your core is engaged throughout the exercise to maintain stability and support for your lower back.
• Avoid arching your back; keep it pressed against the bench to prevent injury.
• Start with a lighter weight to master the form before progressing to heavier dumbbells.
• Focus on a slow and controlled motion to maximize muscle engagement and effectiveness.
• Keep your breathing steady; inhale as you lower the dumbbell and exhale as you lift it back up.
• If you experience discomfort in your shoulders, reduce the range of motion or adjust your grip.