Dumbbell Pullovers | Gymacetamol

Muscles Worked

Primary

Chest

Secondary

Back

Quick Cues

1

Slight elbow bend

2

Pull dumbbell over your chest

3

Stretch lats at the bottom

4

Squeeze chest at the top

Equipment Needed

DumbbellFlat Bench

Lie on a flat bench with only your upper back and shoulders supported.
Hold one dumbbell with both hands above your chest, arms nearly straight.
Keep a slight bend in your elbows throughout the movement.
Lower the dumbbell back behind your head in a slow arc until you feel a stretch in your lats and chest.
Pull the dumbbell back over your chest by squeezing your lats and chest together.
Keep your hips low and core tight to avoid arching your back excessively.
Repeat for the desired number of repetitions.

Common Mistakes

Bending the elbows too much

Lowering the weight too far behind the head

Arching the lower back off the bench

Pro Tips

Keep a slight bend in your elbows and lower the dumbbell behind your head

Feel the stretch in your lats and chest at the bottom position

Use a single heavy dumbbell held with both hands

Your Progress

Variations

Cable Pullover

Straight-Arm Pulldown

Barbell Pullover