Dumbbell Pullover

lats, chestDumbbell, Bench

A classic lying movement that develops your lats and chest while improving shoulder and thoracic spine mobility.

How to do it

1Lie back on a bench with feet flat on the floor, holding a dumbbell with both hands over your chest.

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

3Lower the dumbbell back behind your head in a smooth arc, feeling a stretch in your lats and chest.

4Lower to bench height or a comfortable range without strain on your shoulders.

5Pull the dumbbell back over your chest along the same arc by contracting your back and chest.

Common mistakes

Bending your arms excessively during the arc, turning the exercise into a triceps extension.

Arching your lower back excessively or lifting your glutes off the bench.

Dropping the weight too low behind your head, placing unsafe strain on your shoulder joints.

Breathing

Take a deep inhale as you lower the weight behind your head, and exhale as you pull it back over your chest.

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.