Dumbbell Pullover

Technique

Lie perpendicular across a bench with only your upper back supported, holding a dumbbell with both hands above your chest. Keeping a slight bend in your elbows, lower the dumbbell back and down behind your head in an arc. Feel a deep stretch in your chest and lats, then pull it back up over your chest. Keep your hips low throughout the movement.

Steps

1. Lie perpendicular to the bench with your upper back supported and your feet planted
2. Hold one dumbbell securely with both hands above your chest
3. Keep your hips low and maintain a slight bend in your elbows
4. Lower the dumbbell behind your head in a controlled arc
5. Pull the dumbbell back along the same arc until it is over your chest

Common mistakes

• Raising the hips as the dumbbell moves behind the head
• Bending and straightening the elbows excessively
• Lowering the dumbbell beyond a comfortable shoulder range
• Moving the weight too quickly through the bottom position

Variations

• Lengthwise bench dumbbell pullover
• Incline-bench dumbbell pullover
• Decline-bench dumbbell pullover
• Two-dumbbell pullover

FAQ