Single-Arm Dumbbell Pullover

HOW TO DO IT

1. 1Lie flat on a bench with your feet planted and your head near the end of the pad.
2. 2Hold one dumbbell in one hand, arm extended over your chest, palm facing inward.
3. 3Keep a slight bend in the working elbow and brace your core so your torso stays square.
4. 4Lower the dumbbell behind your head in an arc until your upper arm is roughly in line with your torso.
5. 5Pause briefly, then pull the dumbbell back over your chest by driving the upper arm down and squeezing the lat.
6. 6Complete all reps on one side, then switch arms.

COMMON MISTAKES

• Letting the torso rotate toward the working side to cheat the weight up.
• Lifting the hips off the bench to gain range.
• Flaring the elbow out wide instead of keeping it tracking over the shoulder.
• Using momentum to swing the dumbbell back over the chest.
• Going too heavy for a single arm and losing control behind the head.

TIPS

• Keep the non-working hand lightly on the bench or hip to help stabilize the torso.
• Resist the urge to let the free shoulder roll off the bench as the weight goes back.
• Squeeze the working lat and keep the shoulder blade moving through the full arc.
• Use a controlled tempo, especially on the stretch portion behind the head.
• Keep the wrist neutral and the elbow slightly bent throughout.

SAFETY

• Avoid this exercise if you have existing shoulder impingement or a history of shoulder instability, since the overhead stretch position loads the joint.
• Make sure the bench is stable and the dumbbell is securely gripped before lowering it behind the head.

DETAILS

Muscles

LatsSerratusBack

Equipment

DumbbellBench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Arms

One

Hand orientation

Neutral (palms facing each other)

Body position

Lying on the back