pullover dumbbell
Lie supine on a flat bench with your head supported, feet flat on the floor. Hold one dumbbell with both hands, cupping one end with palms facing up, arms extended over your chest with a slight bend in the elbows.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major
- Latissimus Dorsi
Secondary muscles
- Triceps Brachii
- Serratus Anterior
- Rectus Abdominis
Target muscles
- chest
- back
How to perform
- 1
Lie supine on a flat bench with your head supported, feet flat on the floor.
- 2
Hold one dumbbell with both hands, cupping one end with palms facing up, arms extended over your chest with a slight bend in the elbows.
- 3
Slowly lower the dumbbell in an arc behind your head, maintaining the slight elbow bend, feeling a stretch in your chest and lats.
- 4
Ensure your core is engaged to keep your lower back pressed gently into the bench, avoiding excessive arching.
- 5
Pull the dumbbell back over your chest using your chest and back muscles, maintaining control throughout the movement.
- 6
Exhale as you pull the weight up, inhale as you lower it.
Safety & form
Train smart. Read these notes before adding heavy load.
