How to do the Dumbbell Pullover
- Lie on a bench with your feet flat and upper back supported.
- Hold a dumbbell with both hands over your chest, elbows slightly bent.
- Slowly lower the dumbbell in an arc behind your head, feeling a stretch.
- Pull the dumbbell back up over your chest to the starting position.
Full technique — 7 steps
- Lie lengthwise on a flat bench with feet planted and upper back fully supported.
- Cup the top end of one dumbbell with both hands and press it above your chest.
- Start with elbows slightly bent and keep that arm angle nearly unchanged throughout.
- Tighten your stomach and keep your ribs from flaring as the weight moves overhead.
- Lower the dumbbell in an arc behind your head until your shoulders reach a deep stretch.
- Reverse the motion by pulling the dumbbell back over your chest without bending and straightening the elbows.
- Finish with the dumbbell directly above your chest and shoulders still anchored to the bench.
Common mistakes
- Turning it into a triceps extension
- Letting ribs flare hard
- Dropping too deep without control
- Bending elbows more on ascent
- Lifting shoulders off bench
Form cues
- Keep elbow bend fixed
- Move through the shoulders
- Ribs down on bench
- Lower behind head smoothly
