Dumbbell Pullover

Start

Finish

How to do it

Lie on a bench holding one dumbbell over the chest with both hands, lower it back behind the head with a slight elbow bend until you feel the ribcage stretch, then pull it back over the chest.

Muscles worked

Primary: chest · Also works: lats, triceps, serratus anterior

Equipment

Dumbbells, Full gym

Common mistakes

• Letting the ribs flare and the lower back arch off the bench at the stretch
• Going deeper than your shoulder flexibility allows
• Bending the elbows heavily so it turns into a triceps extension

Variations

• Cross-bench pullover
• Cable pullover with a rope

Can't do this one? Swap it for

• Cable Fly
• Dumbbell Chest Fly
• Push-Up

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Bench Presschest
• Dumbbell Bench Presschest
• Push-Upchest
• Machine Chest Presschest
• Incline Dumbbell Presschest
• Cable Flychest