Exercise library
Dumbbell Pullover
The dumbbell pullover works the chest and lats together through a large stretch, opening up the rib cage and upper body.
DumbbellChestIntermediate
- Equipment
- Dumbbell
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3 sets of 10–15 reps.
- Muscles worked
- ChestLatsTriceps
How to do it
- 1Lie on a flat bench holding one dumbbell with both hands over your chest.
- 2Cup the top end of the dumbbell with both palms and keep a slight bend in your elbows.
- 3Lower the dumbbell back behind your head in a smooth arc.
- 4Stop when you feel a stretch across your chest and lats.
- 5Pull the dumbbell back over your chest and repeat.
Tips & tricks
- Keep your elbow angle fixed throughout the movement.
- Move only at the shoulders, keeping your hips still.
- Use a controlled tempo and a manageable weight.
Common mistakes
- Letting your lower back arch up off the bench.
- Bending your elbows to lift the weight.
- Lowering too far and over-stretching your shoulders.
