Pull-Over Dumbbell

Form Cues

• Lie flat on a bench with your head at one end and feet planted firmly on the floor — alternatively, lie across the bench with only your upper back supported for a greater stretch

• Hold the dumbbell with both hands cupping the inner plate, palms pressing upward, arms extended above your chest with a slight elbow bend

• Lower the dumbbell behind your head in a wide arc, maintaining the same slight elbow bend throughout — do not straighten or bend the elbows further

• Go only as deep as your shoulder mobility allows — you should feel a deep stretch through the lats and chest without any shoulder pain

• Pull the dumbbell back to the starting position above your chest by driving through the lats — think about pulling with the armpits, not the arms

• Keep your lower back pressed into the bench and core braced — do not arch excessively as the weight goes behind your head

• Start with a light weight to master the form and range of motion before progressively loading heavier