Dumbbell Pullover

Teaching points

• Lay on your back on a bench with your feet on the floor
  
  
• Hold a dumbbell in both hands, with the palms facing each other and arms straight above your chest
  
  
• Lower the dumbbell over and behind your head, with a slight bend in the elbow
  
  
• Keep your abdominals braced throughout to avoid arching your back
  
  
• Lower to as far as you are comfortable and then reverse the movement

Variations & progressions

• Use a lighter dumbbell in each hand

Muscles worked

• Pectoralis minor
  
  
• Latissimus dorsi

Alternative exercises

• Pullover with a resistance band
  
  
• Pullover machine

Related injuries

• Pectoral strain