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Dumbbell Pullover

StrengthIntermediateDumbbell

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Lower chest

Primary: Chest

Secondary: Lats (lats), Triceps

How to

  1. 1Lie across or along a flat bench with your upper back supported and hold one dumbbell upright with both hands over your chest.
  2. 2Keeping a slight bend in your elbows, lower the dumbbell in an arc behind your head until you feel a deep stretch in the chest and lats.
  3. 3Pull the dumbbell back over your chest along the same arc, leading with your upper arms.
  4. 4Choose a weight you can control and keep your ribs down so your lower back does not arch.