Demo & instructions
Dumbbell Pullover
Also known as: Bench Pullover, Lying Dumbbell Pullover
Instructions
Lying on a bench, you lower one dumbbell in an arc behind your head and pull it back over your chest. It works the lats and chest through a long stretch using a single dumbbell.
- Movement
- Vertical pull
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Lie along a flat bench with your head supported and your feet planted on the floor.
- 2Cup one end of a dumbbell with both palms and press it up over your chest.
- 3Unlock your elbows slightly and keep them that way throughout.
Execution
- 1Lower the dumbbell slowly in an arc behind your head.
- 2Stop when you feel a comfortable stretch along your sides and your ribs still feel anchored.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
