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Chest
Dumbbell Pullover
A bench-supported shoulder-extension exercise loading the pectoralis major and latissimus dorsi, with triceps assisting stabilization.
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Target
Chest
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
10-12
Execution
How to perform
1. Lie lengthwise on a flat bench with your head supported and feet planted.
2. Hold one dumbbell securely above your chest with both hands and a slight elbow bend.
3. Lower the weight behind your head only as far as your shoulders allow while keeping your ribs down and elbow angle steady.
4. Draw the weight back above your chest without arching your lower back.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Lie lengthwise on a flat bench with your head supported and feet planted
- 2Hold one dumbbell securely above your chest with both hands and a slight elbow bend
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.