Back to Exercises
Intermediate
Dumbbell Pullover
muscle building and strength
chestDumbbellBench
Instructions
- 1Lie perpendicular on bench with only upper back supported
- 2Hold dumbbell with both hands over chest, arms slightly bent
- 3Lower dumbbell behind head until you feel good stretch
- 4Return dumbbell to starting position by squeezing chest
- 5Repeat for desired repetitions
Coaching Cues
- Keep hips slightly lower than chest throughout movement
- Focus on chest and lats stretch at bottom
- Maintain slight bend in elbows to protect joints
Common Mistakes
Going too deep and straining shoulders
Fix: Stop at comfortable stretch point
Using momentum instead of muscle control
Fix: Reduce weight and focus on form
Breathing
Inhale when lowering behind head, exhale when returning
Recommended Reps
3–4 sets of 10–15 reps
Safety Notes
- • Start with light weight to master movement
- • Ensure bench is stable and secure
- • Avoid locking out elbows completely
