Dumbbell Pullover

Starting position

1. Lie lengthwise on a flat bench with your feet on the floor. You can also lie across the bench with your upper back on it — then keep your hips level with the bench.
2. Hold one dumbbell with both hands by the inside of the top plate, palms forming a diamond.
3. Bring the dumbbell over your chest with almost straight arms. Elbows are slightly bent and stay that way throughout.
4. Press your lower back and shoulder blades into the bench and brace your abs.

Execution

1. Inhale and slowly lower the dumbbell in an arc behind your head until your arms are roughly in line with your body, or until a comfortable stretch.
2. Don't change the elbow angle — the movement happens only at the shoulders.
3. Exhale and bring the dumbbell back along the same arc to above your chest.
4. Don't let it drift over your face — at the top it should be over your chest, not your head.

Common mistakes

• Bending and straightening the elbows — it turns into a skull crusher.
• Going too deep — the shoulder joint gets overstretched.
• Big lower-back arch — the load shifts to the back.
• Loose grip — the dumbbell can slip over your face.

Beginner tips

• Start with a light dumbbell and make sure your grip is secure.
• Increase the range gradually as your shoulder mobility allows.
• Move slowly, 2–3 seconds each way.

Alternatives

• Lying Barbell Pullover — the same movement with a barbell
• Flat Dumbbell Flyes — stretch and isolation work for the chest
• Lat Pulldown to Front — to focus on the lats