Dumbbell Pullover: Perfect Chest and Lats Exercise

Instructions

1. Set Up:

   • Lie across a flat bench so that only your upper back (shoulder blades) is supported.
   • Keep your feet flat on the floor, positioned wider than shoulder-width apart, for stability.
   • Your hips should be slightly dropped but engaged, with the core tight.

2. Position the Dumbbell:

   • Hold a dumbbell with both hands, cupping one end.
   • Extend your arms straight up over your chest.

3. Lower the Dumbbell:

   • Slowly lower the dumbbell in an arc behind your head.
   • Maintain a slight bend in your elbows.
   • Only go as far as you can without straining your shoulders or arching your back.

4. Engage the Legs:

   • Press your feet firmly into the ground as you lower the dumbbell.
   • Engage your glutes and thighs to keep your body steady.

5. Lift the Dumbbell:

   • Reverse the motion by pulling the dumbbell back over your chest.
   • Focus on squeezing your lats and keeping your legs and core engaged.

6. Repeat:

   • Perform 8–12 controlled repetitions.

Tips 

• Leg Engagement: Actively push your feet into the floor and slightly squeeze your glutes to prevent your lower body from shifting. This will also protect your lower back.
• Core Activation: Keep your core braced throughout the movement to avoid hyperextending your spine.
• Weight Selection: Use a moderate weight that allows you to maintain control throughout the movement.
• Range of Motion: Don’t overextend your arms beyond your comfort level; stop if you feel discomfort in your shoulders.
• Breathing: Inhale as you lower the dumbbell, and exhale as you bring it back up.