Dumbbell Floor Pullover

Lats, ChestDumbbell

This exercise builds the lats and chest from a floor position. The floor acts as a natural stopper, preventing shoulder overextension while helping keep your lower back flat and locked in.

How to do it

1Lie on your back with knees bent and feet flat on the floor, holding one dumbbell over your chest with both hands.

2Set a slight bend in your elbows and keep that arm angle fixed throughout the set.

3Inhale and slowly lower the dumbbell behind your head until your arms are parallel to the floor or the weight taps the ground.

4Pause briefly at the bottom while keeping active tension in your lats and core.

5Exhale and pull the dumbbell back over your chest by contracting your lats and pecs.

Common mistakes

Arching your lower back heavily as you reach overhead, shifting work off your lats and stressing your lumbar spine.

Bending and extending your elbows during the movement, turning it into a triceps exercise.

Dropping the weight overhead quickly, losing control and placing your shoulders at risk.

Breathing

Inhale as you lower the dumbbell behind your head and your ribcage expands. Exhale as you pull the weight back over your chest.

Make it harder or easier

To regress, use a lighter dumbbell or decrease your range of motion. To progress, hold a two-second pause in the stretched bottom position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.