Pullover (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie on a flat bench with your upper back and shoulders supported, and your feet flat on the floor.
   • Hold a dumbbell with both hands above your chest, arms extended but not locked.
2. Step 2Position the Dumbbell
   • Ensure that your grip is firm, with your palms facing each other or one palm facing the dumbbell's end.
   • Keep your elbows slightly bent throughout the movement to avoid strain.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body during the exercise.
   • Keep your back flat against the bench to prevent arching.
4. Step 4Lower the Dumbbell
   • Slowly lower the dumbbell in an arc behind your head, keeping your elbows slightly bent.
   • Lower it until you feel a stretch in your chest and lats, but do not go too far to avoid injury.
5. Step 5Lift the Dumbbell
   • Reverse the motion by bringing the dumbbell back to the starting position above your chest.
   • Focus on using your lats and chest to lift the weight, maintaining control throughout the movement.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring your form remains consistent with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the dumbbell to your chest before sitting up.
   • Once seated, place the dumbbell safely on the floor or a rack.