Dumbbell Pullover
The Dumbbell Pullover is a versatile exercise, often considered a bridge between chest and back workouts. Lying perpendicular on a bench, you move a dumbbell from above your chest to behind your head in an arc-like motion. It effectively engages the chest, lats, and serratus anterior while also stretching the shoulders and ribcage. Old-school bodybuilders and strength athletes alike have used this exercise to build mass and improve upper body mobility.
- Set Up: Place your upper back on a flat bench, with your feet firmly on the ground and your hips slightly dropped below the bench. Hold a dumbbell with both hands, cupping one end of the weight.
- Start Position: Extend your arms above your chest with a slight bend in the elbows. Maintain a strong core and firm grip.
- Lower the Dumbbell: In a controlled motion, lower the dumbbell in an arc-like fashion behind your head, keeping your arms extended but elbows soft. Go as far as your shoulder flexibility allows, feeling a stretch across your chest and lats.
- Pull Back: Reverse the motion by pulling the dumbbell back over your chest, focusing on using your chest and lats to bring the weight back up.
- Repeat: Perform for the desired reps, maintaining control and full range of motion throughout.
Focus on keeping the movement controlled and avoid excessive arching of the lower back. The dumbbell should travel in a smooth arc, not in a straight line. Keep the shoulders stable and engage the core throughout.