VARIATIONS

Dumbbell Pullover to Skullcrusher

Dumbbell moves behind head then bends elbows toward forehead.

This compound movement targets the rhomboids, triceps, and serratus anterior by combining a shoulder extension with an elbow extension. It builds upper back stability and triceps strength through a continuous range of motion.

HOW TO DO IT

Lie flat on a bench holding one dumbbell with both hands over your chest.
Lower the weight behind your head by extending your arms until elbows point up.
Bend your elbows to lower the dumbbell toward your forehead.
Extend your arms back to the starting position over your chest.
Reverse the path to return the weight to the start.
Repeat for the desired number of repetitions.

COMMON MISTAKES

Lifting hips off the bench to compensate for limited shoulder mobility.
Flaring elbows excessively wide during the skullcrusher phase.
Using momentum to swing the weight back to the start.
Locking elbows out completely at the top of the movement.

TIPS

Keep your hips glued to the bench throughout the entire sequence.
Focus on squeezing the shoulder blades together during the pullover portion.
Maintain a slight bend in the elbows during the overhead stretch.
Control the descent to maximize time under tension.

SAFETY

Avoid this exercise if you have existing shoulder impingement or elbow tendonitis.
Ensure the bench is stable to prevent tipping when the weight is behind your head.

DETAILS

Muscles: BackTriceps
Equipment: DumbbellBench
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Pullover
Combined with: Skullcrusher
Arms: Both
Arms straight or bent: Bent arms
Body position: Lying on the back
Bench angle: Flat

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