Pullover (Dumbbell)

A compound exercise performed across a bench where a single dumbbell is pulled over the body to target both the chest and lats.

Instructions

1. Lie perpendicular across a bench with your head and upper back supported and feet on the floor for stability.
2. Hold a dumbbell with both hands and position it over your chest with arms slightly bent.
3. Lower the dumbbell in an arcing motion behind your head while maintaining a slight bend in your elbows.
4. Feel a stretch through your chest and lats at the bottom position.
5. Use your chest and lat muscles to pull the dumbbell back over your body to the starting position.
6. Repeat for the prescribed number of repetitions.

Tips

• Maintain a slight bend in your elbows throughout the movement; do not fully straighten them
• The key is the arcing motion rather than a strict pressing or pulling pattern
• Allow your lower back to extend slightly at the bottom to maximize the stretch
• Control the weight throughout; avoid dropping it suddenly
• This exercise provides a unique stimulus that targets both the chest and lats