VARIATIONS

Dumbbell Pullover

Single dumbbell lowers in arc while upper back supports body.

This isolation movement targets the chest and lats by extending the shoulders under load. It builds upper body width and depth through a controlled stretching motion.

HOW TO DO IT

Lie perpendicular on a flat bench with only your upper back supported.
Hold one dumbbell vertically with both hands over your chest.
Lower the weight in an arc behind your head until you feel a stretch.
Pull the dumbbell back to the start position using your chest and lats.
Keep your hips low and stable throughout the entire movement.

COMMON MISTAKES

Straightening the arms completely, turning it into a triceps extension.
Allowing the hips to rise too high off the bench.
Dropping the weight too quickly without controlling the negative.

TIPS

Maintain a slight bend in your elbows to protect the joint.
Focus on pulling with your lats rather than just pushing up.
Keep your core tight to prevent your lower back from arching.

SAFETY

Ensure the bench is stable as your head hangs off the edge.
Do not hyperextend the shoulder joint if you feel sharp pain.

DETAILS

Muscles: ChestLatsBack
Equipment: Dumbbell
Type: Strength Training
Difficulty: Beginner
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Pullover
Load position: Overhead
Arms: Both
Body position: Lying on the back

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