Bent-Over Dumbbell Lat Pullover

HOW TO DO IT

1. 1Lie on a bench with your upper back supported and your feet planted on the floor.
2. 2Hold one dumbbell with both hands directly above your chest.
3. 3Keep your arms slightly bent and lower the weight behind your head.
4. 4Squeeze your shoulder blades together as you pull the dumbbell back over your chest.
5. 5Lower the dumbbell back to the start with control.

COMMON MISTAKES

• Rounding the lower back instead of hinging at the hips.
• Straightening the arms completely during the pull.
• Shrugging the shoulders up toward the ears.
• Using momentum to swing the weight upward.

TIPS

• Drive your heels into the floor to lock your glutes.
• Imagine pulling your elbows into your back pockets.
• Keep your neck neutral by looking at the floor.

SAFETY

• Avoid rounding the spine to prevent lower back strain.
• Do not hyperextend your shoulders at the bottom of the rep.

DETAILS

Muscles

LatsBack

Equipment

DumbbellBench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Pullover

Combined with

Row

Load position

Goblet (at the chest)

Handle

Gripping the end of a dumbbell

Arms

Both

Legs

Both

Arms straight or bent

Bent arms

Hand orientation

Neutral (palms facing each other)

Torso lean

Flat, parallel to the floor

Body position

Bent over