Pullover Dumbbell

The dumbbell pullover is a versatile upper-body exercise that primarily targets the lats and chest, while also engaging the core and serratus anterior. It can be used to enhance upper body flexibility, improve breathing mechanics, and build size and strength across the torso.

How to Perform

1. Lie flat on a bench with a dumbbell held vertically over your chest using both hands (palms against the underside of the top plate).
2. Keep a slight bend in your elbows and slowly lower the dumbbell in an arc behind your head.
3. Go as far as comfortable, feeling a stretch in your lats and chest.
4. Reverse the motion to bring the dumbbell back over your chest.

Coaching Cues

• Keep your hips and core engaged to avoid overextending the lower back.
• Move through a slow, controlled arc to maintain constant tension.
• Don't let your elbows bend too much — keep the movement smooth.
• Stop just short of vertical to keep tension on the target muscles.